12/23/09 (1)

Strict Over Head Press
1x10_45
1x10_95
1x6_155
5x3_205

Pull-ups
super set with shrugs

Curls

GA Strongest Man Christmas Classic Score Sheet Posted

http://nastrongmaninc.com/pdf/results/GSMchristmasclassic2009RES.pdf

12/20/09 (1)

Front Squat
1x3_155
1x3_205
1x3_245
1x3_295

Pull-ups

12/18/09 (1)

Treadmill
20 min

Strict Over Head Press
1x10_45
1x10_95
3x6_155

Pull-ups

12/15/09 (1)

Took it real easy today. I'm still trying to get my hips to loosen up. Today is my last day at work until January. Training will probably take a back seat for the next 2 weeks so I can spend some time with my son over Christmas break.

It has been a good year for training and competing. I entered 3 strongman competitions and came away with 2 firsts and 1 second. For 2010 I'm planning on doing possibly 5 competitions if everything works out:
April- AL Strongest Man
June- GA Strongest Man
August- Putnam County Fair
Oct- TN Strongest Man
Dec- GA Christmas Classic

Over Head Squat Load- 619
1x3_45
1x3_110
1x1_154

Front Squat Load- 2,244
1x3_198
1x3_220
1x3_242
1x1_264

Told you I went easy today.

GA Strongest Man Christmas Video

Click here to view GA Strongest Man Christmas Classic video

12/13/09 (1)

Treadmill
15 min

Low back and hips are crazy sore!!!

GA Strongest Man Christmas Classic

WHAT A GREAT CONTEST!!! Dane and Scott did another great job. If you have never competed in a GA show, you don't know what your missing.

First Event:
Axel clean and press for reps with 280#
I was able to power clean the weight up and did not need to continental clean it which I was happy about. I got 7 reps for second place.

Second Event:
Max DeadLift
Usually a good event for me. I opened with 555# Decided to go light because I wasn't sure how the cold would affect me. I went up easily so I did 605 for my second lift and 655 for my third...which is a 5# PR. First Place

Third Event :
Keg Carry Medley 225, 250, 275, 205 fire hydrant.
This event was by far the worst. Maybe the worst event I have ever had to do. My hamstrings and low back started cramping up after. Defiantly could have used some more conditioning for this one. Finished the course in 81 sec...second place

Fourth Event:
Farmers Carry with cylinders-280.
This was suppose to be a 750# frame, but the event changed (no complaints from me here). Finished the 100 foot course in 40.82 sec for second place.

Fifth Event:
Atlas Stones- 275, 290, 310, 335, 390
I only got 3 stones this time. The cold really made it hard. I think I did it in 31 sec and I think I got second place in the event, but I'm not sure.

Over all I got First Place in the contest. I am very happy with my lifts considering I put no contest specific training in for this one. There is defiantly some room for improvement though.

12/10/09 (5)---Last minute decision

I was suppose to go bear hunting with my Dad this weekend, but he had to back out. So I decided this morning to enter the GA Strongest Man Christmas Classic. I usually like more prep time before entering a contest, but figured why not just go for it. The events are:
Axle Press for Reps- 280#
Max DL
Keg Carry- 225#, 250#, 275# for 50ft each
Frame Carry- 700-750#
Atlas Stones- 275,290,310,335,390

This is the same frame (except 100# heavier) and stones used in the GA Strongest Man I did back in June. Should be a fun way to end the year.

Today I did some singles with 284# on my axle practicing both power cleans and continental cleans. I am hoping I can power clean it...we'll see

12/9/09 (4)

Treadmill
30 min

Pull-ups

12/8/09 (3)

Jump Rope
300x

Plyometrics

Seated Row

Full Clean Load- 5,190
1x3_154
1x3_198
1x3_220
1x3_242
1x2_264
1x2_286
2x1_296
2x2_264

Squat Load- 5,025
1x15_335

Bent Over Rows

12/7/09 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 3,518
1x10_90
1x5_200
1x3_266
1x2_310

Incline Load- 2,560
1x5_225
1x3_275
1x1_295
1x1_315

12/6/09 (1)

Treadmill
30 min

Pull-ups

12/4/09 (5)

Jump Rope
300x

Plyometrics

Full Clean Load- 2,595
1x3_154
1x3_198
1x3_242
1x2_264
1x1_286

Front Squat Load- 1,905
1x1_335
1x1_385
1x1_390
1x1_395
1x1_400

DeadLift Load- 2,150
1x3_515
1x1_605

12/3/09 (4) Part B

Had a student come in that wanted to some bench press with me. Got into a few sets with them and some extra tricep work.

Bench Press Load- 8,925
1x6_135
1x6_185
1x6_225
1x6_275
2x1_315

Triceps

12/3/09 (4)

Jump Rope
300x

Plyometrics

Rotator Cuff

Axel Clean & Press Load- 5,656
-Clean once then press
1x10_130
1x10_174
1x6_196
1x6_240

Strict Over Head Press Load- 5,830
1x8_205
1x6_205
2x8_185

Close Grip Bench Load- 5,400
4x6_225

12/2/09 (3)

Seated Row

Pull-ups

Treadmill
20 min

12/1/09 (2)

Jump Rope
300x

Ploymetrics

Full Clean Load- 5,073
1x3_154
1x3_198
1x3_242
1x2_264
1x1_275
1x1_285
1x1_295
1x2_264
3x2_230

Squat Load- 5,900
1x20_295

11/30/09 (1)

Rotator Cuff

Log Clean & Press Load- 3,298
1x10_90
1x5_200
1x3_266
1x2_300

Full Clean Load- 2,981
1x3_242
1x2_264
1x1_275
2x3_242

Incline Load- 3,405
1x5_245
1x5_265
1x3_285

11/26/09 (5)

Treadmill
25 min

11/25/09 (4)

With tomorrow being thanksgiving I know I will not have time to do a normal Thursday training session so I decided to do it today...some of it anyway.

DeadLift Load-7,600
1x10_245
1x5_335
1x3_425
1x2_515
1x1_565
1x1_605

Tried for 655 but couldn't get it. I'm going to play the rest of the week by ear. I'd like to get a good reps pressing workout in, but holidays are always busy.

11/24/09 (3) part B

A friend I train with some came into the gym today a couple hours after I finished training. He hates cleans, so to get him to do them I did them with him.

Full Clean Load- 3,344
1x3_154
1x3_198
1x3_220
1x1_242
1x1_264
1x1_286
1x1_308
2x1_264

11/24/09 (3)

Rotator Cuff

Jump Rope
300x

Plyometrics

Log Clean & Press Load- 3,509
1x10_90
1x5_156
1x5_200
1x1_244
1x1_275
1x1_310

Hang Clean Load- 3,294
1x3_220
1x3_242
1x2_264
3x2_230

11/23/09 (2)

Hang Clean Load- 2,706
1x3_154
1x3_198
1x3_220
1x3_242
1x1_264

Squat Load- 9,200
1x10_335
1x6_385
1x12_295

11/22/09 (1)

Treadmill
30 min

11/20/09 (6)

Jump Rope
300x

Plyometrics

Rotator Cuff

Axel Clean & Press Load- 7,184
1x10_130
1x10_196
3x6_218

Strict Over Head Press Load- 6,260
1x6_185
1x6_195
1x6_205
1x4_225
1x10_185

Close Grip Bench Load- 5,400
3x8_225

This has been a great week of training. One of the best I've had in a long time. I am really enjoying the extra Olympic lifting. Think it is really helping.

11/19/09 (5)

Over Head Squat Load- 3,382
1x5_45
1x5_110
1x3_154
1x3_198
1x1_220
1x1_242
1x1_264
1x1_275

Hang Clean Load- 2,154
1x3_252
1x2_275
1x1_286

Front Squat Load- 2,985
1x3_345
2x3_325

DeadLift Load- 2,575
1x5_515

Planned on doing more front squats and deadlifts, but legs are tired from the 20 repper Monday and cleaning 3 of the last 4 days. I like the adjustments I have made and think they will pay off big once I am able to get accustomed to the added volume.

11/18/09 (4)

Grip

Treadmill
15 min

11/17/09 (3)

Jump Rope
300x

Plyometrics

Log Clean & Press Load- 3,764
1x10_90
1x5_177
1x3_200
1x1_244
1x1_271
3x1_288

Hang Clean Load- 1,364
1x2_242
2x2_220

Incline Load- 6,125
5x5_245

11/16/09 (2)

Over Head Squat Load- 1,831
1x5_45
1x5_110
1x3_154
1x3_198

Hang Clean Load- 4,092
1x5_154
1x3_198
1x3_220
1x2_242
1x1_264
3x2_220

Squat Load- 11,330
1x10_335
1x8_385
1x20_245

Really trying to work on the muscular endurance. This is defiantly my weak area. I've been focusing on strength and power so long I've neglected the muscular endurance. It is by far my least favorite to do.

11/15/09 (1)

Treadmill
20 min

11/13/09 (2)

I think everyone is over their pig flu. I am still symptom free...knock...knock...knock.

Rotator Cuff

Strict Over Head Press Load- 8,300
1x10_45
1x10_95
1x10_135
5x6_185

Close Grip Bench Load- 5,876
5x6_225

Triceps

11/12/09 (1)

My whole family is down with the pig flu right now. I have not caught it yet ...knock...knock...knock. Tearing my body down with a hard workout then going home and fight off the pig flu didn't seem like a good idea. Decided to go real easy to try and stay well. What I did isn't worth listing so I won't bother.

11/10/09 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Axle Clean & Press Load- 5,440
-Clean Once
1x10_133
1x6_177
1x3_221
3x3_265

Incline Load- 3,825
1x6_225
3x3_275

11/9/09 (1)

Over Head Squat Load- 2,051
1x5_45
1x5_110
1x3_154
1x3_198
1x1_220

Hang Clean Load- 1,914
1x3_198
1x1_220
1x1_242
1x1_264
1x1_286
1x1_308- Video

Squat Load- 3,825
3x3_425

11/6/09 (13)

Rotator Cuff

Strict Over Head Press Load- 6,470
1x10_45
1x10_95
1x10_135
1x6_185
1x6_205
1x3_225
1x3_235

Got called to a meeting for an hour...

Close Grip Bench Press Load- 9,350
1x10_135
1x10_185
3x10_205

Triceps

11/5/09 (12)

Over Head Squats Load- 2,271
1x5_45
1x5_110
1x3_154
1x3_198
1x2_220

Hang Clean Load- 3,080
1x5_154
1x3_220
1x1_242
2x1_264
2x2_220

Front Squat Load- 3,750
1x3_245
3x3_335

DeadLift Load- 3,795
1x1_605
1x1_615
1x5_515

11/4/09 (11)

Jump Rope
350x

Plyometrics

Treadmill
20 min

Grip

11/3/09 (10)

Plyometrics

Rotator Cuff

Log Clean & Press Load- 4,790
-Clean Once
1x10_90
1x10_156
1x5_200
1x5_266

Hang Clean Load- 2,244
1x3_198
1x3_220
1x3_242
1x1_264

Bench Press Lockouts Load- 3,960
1x3_245
1x3_335
1x3_355
3x1_385

11/2/09 (9)

Jump Rope
300x

Treadmill
20 min

Bent Over Rows

11/1/09 (8)

Squat Load- 5,350
1x5_155
1x5_245
1x10_335

Pull-ups

Farmers DeadLift & Hold
2x max_280

I was playing with my son between sets so this took a lot longer then it should, but we had fun.

10/31/09 (7)

Treadmill
20 min

Pull-ups

10/30/09 (6)

Rotator Cuff

Strict Over Head Press Load- 7,520
1x10_45
1x10_95
1x6_135
1x6_185
1x5_225
3x5_205

Incline Load- 5,625
5x5_225

Triceps

10/29/09 (5)

Over Head Squat Load- 2,051
1x5_45
1x5_110
1x3_154
1x3_198
1x1_220

Hang Clean Load- 2,772
1x5_154
1x3_198
1x3_220
1x2_242
1x1_264
Been working on catching the bar low like a full clean instead of high like a power clean. It is really pounding my quads, which is good. They need it.

Front Squat Load- 3,180
1x3_295
1x3_335
1x1_385
1x1_405
SupraMax Front Squat
1x1_500

DeadLift Load- 565
1x1_565
Planned on doing a lot more DL. I just ran out of time.

10/28/09 (4)

Jump Rope
300x

Pull-ups

Rear Delt

Treadmill
20 min

Biceps

10/27/09 (3)

Rotator Cuff

Axle Clean & Press Load- 6,072
-Clean once then press
1x10_90
1x10_156
1x6_200
1x3_244
1x3_266
1x2_286
1x1_310

Hang Clean Load- 3,320
1x5_154
1x3_198
1x3_220
1x2_230
1x1_242
1x3_198

Plyometrics

Bent Over Rows

10/26/09 (2)

Treadmill
20 min

Biceps

10/25/09 (1)

Squat Load- 7,785
1x5_155
1x5_245
3x5_335

10/23/09 (5)

Rotator Cuff

Strict Over Head Press Load- 9,035
1x10_45
1x10_95
1x10_135
1x6_185
1x5_225
3x10_135

Triceps

10/22/09 (4)

Over Head Squat Load- 1,831
1x5_45
1x5_110
1x3_154
1x3_198

Hang Clean Load- 3,078
1x5_154
1x3_198
1x3_220
1x1_230
1x3_198

Front Squat Load- 3,915
1x3_245
1x3_295
1x3_335
1x1_385
1x1_405
SupraMax Front Squat
1x1_500

DeadLift Load- 4,050
1x1_550
1x7_500

10/21/09 (3)

Pull-ups

Seated Rows

Treadmill
15 min

10/20/09 (2)

Rotator Cuff

Log Clean & Press Load- 5,832
1x10_90
1x10_156
1x5_200
1x3_244
1x2_288
1x4_266

Hang Clean Load- 3,806
1x5_154
1x3_198
1x3_220
3x3_198

10/19/09 (1)

Jump Rope
300x

Treadmill
30 min

Biceps

10/16/09 (5)

Rotator Cuff

Strict Over Head Press Load- 6,980
1x10_45
1x10_95
1x10_135
1x6_185
1x4_225
2x6_185

Triceps

10/15/09 (4)

Over Head Squat Load- 2,513
1x5_45
1x5_110
1x3_154
1x3_198
1x2_220
1x1_242

Snatch Load- 1,386
3x3_154

Front Squat Load- 3,645
1x3_245
1x2_335
2x1_385

10/14/09 (3)

Treadmill
20 min

Biceps

10/13/09 (2)

Log Clean & Press Load- 5,255
1x10_90
1x5_156
1x5_200
1x5_244
2x3_271---only got 2 on second set

Hang Clean Load- 3,323
1x5_154
1x3_198
1x2_220
2x3_203

Jerk Load- 3,630
3x5_242

10/12/09 (1)

Jump Rope
300x

Plyometrics

Treadmill
20 min

Pull-ups

Biceps

10/9/09 (6)

Rotator Cuff

Strict Over Head Press Load- 9,125
1x10_45
1x10_95
1x6_155
1x6_185
1x6_205
1x5_225
3x6_185

Shrugs

Close Grip Bench Load- 8,100
6x6_225

Triceps

10/8/09 (5)

Jump Rope
300x

Hang Clean Load- 2,706
2x3_154
3x3_198

Squat Load- 4,895
Over Head Squat
1x3_154
1x3_198
1x2_242
Front Squat
1x3_245
1x3_295
1x3_335
1x2_365
SupraMax Front Squat
1x1_500

DeadLift Load- 3,000
1x6_500

10/7/09 (4)

Treadmill
20 min

Seated Row

10/6/09 (3)

Log Clean & Press Load- 6,492
1x10_90
1x5_200
3x5_244

Got called away to a meeting so I had to stop here.

10/5/09 (2)

Jump Rope
300x

Plyometrics

Treadmill
20 min

Pull-ups

Biceps

10/4/09 (1)

Squats Load- 4,410
Back Squats
1x6_155
1x6_245
1x6_335

Pull-ups

Tire

10/2/09 (2)

Rotator Cuff

Strict Over Head Press Load- 7,595
1x10_95
1x10_135
1x6_155
1x6_185
1x6_205
3x3_225

Shrugs

Close Grip Bench Load- 4,440
3x8_185

Triceps

10/1/09 (1)

Squat Load- 5,045
Over Head Squat
1x5_45
1x5_110
1x3_154
1x1_198
1x1_220
Front Squat
1x3_245
3x3_295

Pull-ups

Kept it short and light today. Cough is still hanging around a little. Right now it only seems to flare up when I do something active. It is getting better though. I am going to push it a little tomorrow and see how it goes.

9/29/09 (1)

Rotator Cuff

Log Clean & Press Load-5,360
1x10_90
1x10_134
2x10_156

Light Accessory Work

I have been battling the crud for a week or so now and if I do anything I get into long coughing fits. It is getting better, finally. I'm probably going to take tomorrow off also, then hopefully be better for squats and DL on Thursday.

9/22/09 (2)

Jump Rope
300x

Hang Snatch Load- 1,479
1x5_45
1x3_88
3x3_110

Rotator Cuff

Log Clean & Press Load- 4,976
- Clean once
1x10_90
1x5_200
1x3_250
1x2_276
1x1_310
1x6_244

Jerk Load-
2x3_308

Triceps

9/21/09 (1)

Jump Rope
300x

Plyometrics

Treadmill
20 min

9/18/09 (6)

Rotator Cuff

Strict Over Head Press Load- 9,585
1x10_45
1x10_95
1x6_155
1x6_185
1x6_205
1x6_225
1x2_245
3x5_205

Close Grip Bench Load- 5,920
4x8_185

Triceps

9/17/09 (5)

Squat Load- 5,842
Over Head Squat
1x5_45
1x5_110
1x3_154
1x3_198
1x3_220
1x1_242
1x1_264
Front Squat
1x3_295
1x2_335
1x1_385
1x1_405
SupraMax Front Squat
1x5_500

DeadLift Load- 6,000
2x6_500

Monster Set
Hypers x10/ Pull-ups x8/ Leg Curl x10

9/16/09 (4)

Hang Clean Load- 2,926
1x5_154
1x3_198
2x1_220
2x1_264
1x3_198

Pull-ups

Treadmill
30 min

9/15/09 (3)

Rotator Cuff

Log Clean & Press Load- 4,986
- Clean once
1x10_90
1x10_156
1x6_200
1x3_250
1x2_288

Then I got called to a budget meeting. Training at work is real nice...till work happens

9/14/09 (2)

Jump Rope
300x

Grip

Treadmill
20 min

The date of the Tennessee's Strongest Man has been changed from 10/17/09 to 10/24/09. The promoter has also changed some of the events. Unfortunately, I have a prior commitment on the 24th and will not be able to compete. There are 3 (maybe 4) national records events being done. It would be nice to try them and see how I measure up. I hope the contest goes well and good luck to all the competitors.

I'll be changing my training for the next couple of months and enter more "off season" training. I don't plan on competing again till April 2010.

9/13/09 (1)

Squat Load- 11,920
Back Squat
1x5_155
1x5_245
3x5_335
1x20_245

9/11/09 (2)

Rotator Cuff

Strict Over Head Press Load- 4,400
1x10_45
1x10_95
1x6_155
1x6_195
1x4_225

Had to cut it short today. I have been organizing a blood drive here at work which happened today. It went really well. I'm not sure we will meet our goal of 400 units, but we should be close.

9/10/09 (1)

Squat Load- 6,985
Over Head Squat
1x5_45
1x5_110
1x3_154
1x3_198
1x3_220
1x2_242
Front Squat
1x3_242
1x3_295
1x3_335
1x1_385
SupraMax Front Squat
2x1_500

DeadLift Load- 5,900
1x5_500
1x8_425

Pull-ups
Super set with leg curl

9/8/2009 (1)

Rotator Cuff

Log Clean & Press Load- 4,403
- Clean once then press
1x10_90
1x6_156
1x6_200
1x3_249
1x2_310

Hanging Snatch Load- 1,056
1x3_154
3x1_198

Jerk Load- 1,980
3x2_330

Pull-ups
-Super set with shrugs

9/4/09 (2)

Rotator Cuff

Strict Over Head Press Load- 7,805
1x10_45
1x10_95
1x6_155
1x6_185
1x6_195
1x6_205
1x6_215
1x3_225

Log Incline Load- 7,360
4x8_230

Bench Load- 6,750
5x6_225

9/3/09 (1)

Squat Load- 1,831
Over Head Squat
1x5_45
1x5_110
1x3_154
1x3_198

Then the basketball coach asked me to help him move some stuff for a few minutes...90 minutes later after moving loads of plywood

Axle DeadLift Load- 2,430
2x3_405
Wanted to do more but my grip was fried from moving all the wood

9/1/09 (10)

Rotator Cuff

Log Clean & Press Load- 4,113
1x10_90
1x5_156
1x5_200
1x3_266
1x1_315
1x1_320 *2lb PR*

Jerk Load- 1,606
1x2_308
3x1_330

8/31/09 (9)

Jump Rope
300x

Plyometrics

Treadmill
20 min intervals

Pull-ups

Grip

My work schedule has changed a little so I had to re-do my training days. I'll still be doing the same things just on different days:

Day.....Old day.....New day
Mon....OHP reps...conditioning
Tues....conditioning...heavy log
Wed.....Front Squat/DL.....conditioning
Thurs...conditioning...Front Squat/DL
Fri.....Heavy Log.....OHP reps
Sat.....conditioning.....same
Sun.....Back Squat/Events.....same

8/30/09 (8)

Squat Load- 4,410
1x6_155
1x6_245
1x6_335

Pull-ups

Farmer's Walk
1x100 ft_230 w/ turn at 50 ft
2x50 ft_280

Tire

8/29/09 (7)

Treadmill
30 min

8/28/09 (6)

Rotator Cuff

Log Clean & Press Load- 3,698
1x10_90
1x5_156
1x3_200
1x3_266
2x1_310

Jerk Load- 1,582
1x2_308
1x2_318
1x1_330

8/27/09 (5)

Treadmill
45 min

Bent Over Rows

8/26/09 (4)

Jump Rope
300x

Plyometrics

Squat Load- 5,421
Over Head Squat
1x3_154
1x3_220
1x1_242
1x1_262
Front Squat
1x3_295
1x3_335
2x2_365
SupraMax Front Squat
1x1_445

DeadLift Load- 2,775
1x5_555

8/25/09 (3)

Jump Rope
500x

Complex Series
2x_95
Upright Row x6
Hang Clean x6
Squat & Press x6
Good Morning x6
RDL x6
Bent Over Row x6

Power Cleans Load- 1,760
1x3_198
1x2_220
3x1_242

Treadmill
20 min intervals

8/24/09 (2)

Rotator Cuff

Strict Over head Press Load- 9,350
1x10_45
1x10_95
1x10_135
1x6_185
1x6_195
1x6_205
1x6_215
1x3_225
1x5_225

Pull-ups
Super set with shrugs

Log Incline Load- 4,410
1x3_300
2x6_270

8/23/09 (1)

Squat Load- 4,700
Back Squat
1x6_155
1x6_245
1x3_335
1x1_385
1x1_435
1x1_475

Atlas Stones

8/20/09 (10)

Treadmill
45 min

Seated Row

8/19/09 (9)

Jump Rope
300x

Plyometrics

Squat Load- 6,445
Over Head Squat
1x5_45
1x5_110
1x3_154
1x3_198
1x2_220
1x2_242
Front Squat
1x3_245
1x3_295
2x3_345
SupraMax Front Squat
1x1_425

DeadLift Load- 6,330
Olympic Bar
1x5_525
Axle DeadLift
3x3_415

8/18/09 (8)

Jump Rope
300x

Sprints
25 & 50 yard

Clean Load- 1,254
1x1_154
5x1_220

Circuit Training

Treadmill
20 min intervals

8/17/09 (7)

Rotator Cuff

Strict Over Head Press Load- 9,170
1x10_45
1x10_95
1x6_155
1x6_165
1x6_175
1x6_185
1x6_195
1x6_205
1x4_215
1x2_215

Log Incline Load- 4,575
5x3_305

Pull-ups
-super set with axle shrugs

Bench Load- 5,400
3x8_225

8/16/09 (6)

Squat Load- 6,620
Back Squat
1x10_45
1x10_155
1x8_245
1x8_335

Farmer's Walk
1x 100 ft_230- turn at 50 ft
-super set with tire flips

Atlas Stone

8/15/09 (5)

Treadmill
30 min

8/14/09 (4)

Rotator Cuff

Log Clean & Press Load- 5,040
-Clean once then press
1x10_90
1x6_176
1x6_200
1x3_244
2x2_288

Axle Clean & Press Load- 2,490
-Clean each rep
3x5_196

Jerk Load- 2,620
5x2_262

Pull-ups

Triceps

8/13/09 (3)

Jump Rope
300x

Sprints
2 x 200m

Bent Over Rows

Seated Row

Treadmill
20 min

8/12/09 (2)

Squats Load- 3,527
Over Head Squat
1x5_45
1x5_110
1x3_154
Front Squat
1x3_245
1x3_295
1x2_335

Axel DeadLift Load- 3,600
3x3_400
-Grip and DL strength are not the problem, my right bicep's tendon is. I am going to be taking it slowly on these to I don't tear anything.

Pull-ups
Super set with shrugs on axel

Leg Curls

Biceps

8/11/09 (1)

Treadmill
45 min

2009 Putnam County Fair Strongest Man

The 2009 Putnam County Strongman was held Sunday at 5pm (central) at the Putnam County Fair Grounds. This competition held a lot of firsts for me. It was my first evening competition, it was my first 7 event competition and I had never done 3 of the events.

Click here for video

Event #1 Caber Toss
This is one of the events I had never done. It felt a little awkward and both of my throws went off to the left. My best throw as 31' 6" which was good enough for 4th place. I have begun looking for a log I can use to practice this event.

Event #2 Weight for Height
Another event I have never done. I have done KB swings before, but have never thrown the weight. I cleared 14' 6". My second attempt 15' throw had the height, but hit the bar on the way down. Got 2nd place in this event.

Event #3 Log Clean & Press
For this event they used a real wood log that had been soaked in water for 2-3 days. It was smaller around then my 12in log and the ground wasn't flat but I had no trouble with it. Repped out 10 for 1st place.

Event #4 Farmers Walk
225 lb tanks for 30 ft. I finished in 4.13 sec for 1st place

Event #5 Truck DeadLift for Max Weight
They had a real nice rig custom made for this event. The handles were set real low which added a level of difficulty. Every one would lift the truck then they would add a person to the bed of the truck. I finished with three people in the bed of the truck (600 lbs) for 1st place

Event #6 Stone Loading
These were field stones placed 15-20 feet from the platform. In some ways they were easier then atlas stones and some ways they were harder. I finished the 4 stones in 23.10 sec for 1st place.

Event #7 Truck Pull
My hips and low back were pretty shot at this point and I have never done this event. I finished in 36 sec for 4th place.

8/5/09 (4)

Rotator Cuff

Log Clean & Press Load- 4,900
-Clean once
1x10_90
1x10_178
1x10_230

Bent Over Row

Nothing left to do but eat and rest till Sunday.

8/4/09 (3)

Jump Rope
500x

Treadmill
15 min intervals

I'm going to do some log pressing tomorrow then rest till Sunday's comp.

8/3/09 (2)

Squat Load- 5,616
Over Head Squat
1x5_45
1x5_110
1x3_154
1x3_198
1x2_220
1x1_242
Speed Front Squats
3x3_245

Axel DeadLift Load- 7,750
- Set at 21 inch pick up
2x5_400
1x5_450
1x3_500

Leg Curl

8/2/09 (1)

Strict Over Head Press Load- 8,740
1x10_45
1x10_95
1x6_155
1x6_165
1x6_175
1x6_185
1x6_195
1x6_205
1x4_215

Pull-ups
-Super set with shrugs

7/31/09 (10)

Rotator Cuff

Log Clean & Press Load- 6,284
- clean once
-strict press
1x10_90
1x8_178
3x6_222

Jerk Load- 2,178
3x3_242

Starting to taper off for next weekends comp. I'll map out next week training sometime this weekend. This is a real light show so depending on how I'm feeling I may still go heavy but just cut back on the volume.

7/30/09 (9)

Jump Rope
300x

Racquetball
30 min

Treadmill
30 min

Grip

7/29/09 (8)

Jump Rope
300x

Plyometrics

Kettlebell Swings

DeadLift Load- 5,065
1x3_335
1x1_445
1x1_555
Axle DeadLift
1x2_430
1x4_430
1x1_480

7/28/09 (7)

Jump Rope
500x

Scapular Retractions

Seated Row

Treadmill
25 min

Circuit Training
2 rounds

7/27/09 (6)

Seated Over Head Press Load- 8,680
1x10_45
1x10_45
1x8_135
5x8_155

Log Incline Load- 6,250
1x5_200
5x5_250

Bench Load- 5,400
3x8_225

7/26/09 (5)

Squat Load- 5,825
Back Squat
1x5_45
1x5_155
1x5_245
1x5_335
1x5_385

Pull-ups

Farmers Walk
2x100 ft_230---1 turn

Atlas Stones

7/25/09 (4)

Treadmill
25 min

7/24/09 (3)

Rotator Cuff

Log Clean & Press Load- 2,638
-Clean once
1x10_90
1x3_200
1x2_266
1x1_288
1x0_318
1x1_318---3 lb PR

I stopped here because I'm driving up to Cookeville this afternoon. I made a atlas for the Putnam County Strongman comp and I'm taking it to the promoter. While there I'm going to do a little training for the events so I didn't want to do too much this morning.

7/23/09 (2)

Jump Rope
300x

Seated Row

Pull-ups

Grip/Biceps

Treadmill
15 min

7/22/09 (1)

Squat Load- 5,326
Over Head Squat
1x5_45
1x5_110
1x5_154
1x3_198
1x2_220
1x1_242
Front Squat
1x2_295
1x2_335
2x1_385
Supra-Max Front Squat
1x1_475

Axle DeadLift Load-1,624
4x1_406
-No straps...these need a lot of work. I just found out TN strongest man (10/17) is not going to allow strap on the axle DL for reps . This will be getting a lot of attention in the next few weeks. DLing the weight isn't a problem, gripping it is.

7/20/09 (1)

Axel Clean & Press Load- 3,720
1x6_130
5x3_196

Over Head Press Load- 2,625
1x5_225
1x3_245
1x3_255

Triceps

Had to cut it short today...work

7/17/09 (10)

Rotator Cuff

Log Clean & Press Load- 5,499
1x10_90
1x5_156
1x5_200
1x3_244
1x2_276
1x2_303
1x2_308
1x1_313

Real pleased with how this is progressing. I focused on reps so much for the GSM I lost a lot of max rep strength, but it is coming back.

7/16/09 (9)

Treadmill
30 min

Racquetball

7/15/09 (8)

Squat Load- 6,056
Over Head Squat
1x5_45
1x5_110
1x5_154
1x2_198
1x2_220
Speed Front Squat
5x3_245

DeadLift Load- 3,090
1x2_425
1x2_515
2x1_605

7/14/09 (7)

Treadmill
35 min

Circuit Training

7/13/09 (6)

Rotator Cuff

Axel Press Load- 3,936
-cleaned each rep
1x6_130
1x6_196
3x3_220

Over Head Press Load- 9,757
3x5_225
5x8_155---strict press

Pull-ups

Bench Load- 6,660
3x12_185

Triceps

7/12/09 (5)

Squat Load- 7,025
1x5_155
1x5_245
3x5_335

Farmers Walk
2x50 ft_230
Forgot my chalk and it was real humid this morning...wasn't pretty

Tire

7/11/09 (4)

Treadmill
40 min

7/10/09 (3)

Rotator Cuff

Log Clean & Press Load- 4,638
-clean once
1x10_90
1x5_156
1x5_200
1x2_266
1x2_276
1x2_288
1x1_298

Log Incline Load- 8,250
1x5_200
5x5_290

7/9/09 (2)

Jump Rope
300x

Plyos

Hang Snatch Load- 2,530
1x5_110
3x5_132

Hang Clean Load- 1,100
5x1_220

Treadmill
30 min

300 yard Shuttle
1. 87 sec
2. 82 sec

7/8/09 (1)

Squat Load- 5,538
Over Head Squat
1x5_45
1x5_110
1x3_154
1x1_198
1x1_208
1x1_220
Speed Front Squat
5x3_245

DeadLift Load- 5,005
1x5_335
2x3_555

Bent Over Row

Seated Row

Leg Curl

7/6/09 (1)

Rotator Cuff

Axel Clean & Press Load- 3,924
1x6_130
1x6_174
1x6_206
1x4_216
-Cleaned each rep

Over Head Press Load- 3,675
5x3_245

Log Over Head Press Load- 3,680
1x4_230 strict press
2x6_230 used legs

Bench Press Load- 8,100
6x6_225

Triceps

7/4/09 (2)---Happy Fouth!!!

Treadmill
30 min

7/3/09 (1)

Log Clean & Press
I drove up to Cookeville this morning to try out some of their events and check out the event location. It all looks real nice. The log felt good. It is a real wood log so it is a little unbalanced which made it more difficult, but wasn't a major problem.

This competition is going to have 7 events, so it is going to be a grueling day.

Taking a day off

Not going to train today. I am going up to Cookeville, TN tomorrow to practice on the events for the contest on August 9th. There are a lot of events in this contest that I have never done, so it will be a learning experience.
-The log is a 14 inch wooded log---I've done 12 inch logs before, but never 14 inch & never done a wooden log.
-I've never done a KB toss for height.
-I've never done a arm over arm truck pull.
-They also have a field stone loading event so I am hoping to put some time in on those.

The final score sheet from the Georgia's Strongest Man contest was posted. It can view seen here

7/1/09 (11)

Knee Ext

Squat Load- 5,378
Over Head Squat
1x5_45
1x5_110
1x5_155
1x1_198
Front Squat
1x3_245
1x3_295
2x3_335

DeadLift Load- 6,420
Farmer's DeadLift
3x1_300 per hand
Snatch Grip DeadLift
3x5_308

Pull-ups
super set with shrugs

6/30/09 (10)

Treadmill
20 min

Circuit Training

6/29/09 (9)

Knee Ext

Rotator Cuff

Axel Clean & Press Load- 3,720
1x6_130
3x5_196
-Clean each rep

Over Head Press Load- 9,595
1x5_225
1x5_230
1x5_235
1x5_240
1x5_245
3x8_155- strict

Bench Load- 4,410
3x6_245

Triceps

6/28/09 (8)

Squat Load- 3,900
1x5_45
1x5_155
1x5_245
1x5_335
I have decided to switch back to a wide stance power squat. I have been doing more of a high bar/Olympic style squat for a while. but since I'm front squatting 1-2x per week I think a wider power stance would benefit me more right now. Decided to go light today and work into it slowly so I won't be super sore.

Yoke
1x50ft_500
1x50ft_720

Tire

Bent Over Row

6/27/09 (7)

Treadmill
30min

I found a county fair that is near my house that is having a strongman comp. I thought it would be fun to enter. First prize is some cash and a Lay-z-boy recliner. They are doing some traditional strongman events, and high land games. The comp is Aug 9th.

6/26/09 (6)

Log Clean & Press Load- 3,496
1x10_90
1x5_200
1x3_244
3x1_288
- Clean once then press

Jerk Load- 2,178
3x3_242

Triceps

6/25/09 (5)

Jump Rope
500x

Sprints
25 yards
Pro Agility

Snatch Load- 1,188
3x3_132

Hang Clean Load- 1,100
5x1_220

Plyometrics

Treadmill
20 min intervals

6/24/09 (4)

Knee Ext

Squat Load- 5,885
Over Head Squat
1x5_45
1x5_110
1x5_155
Speed Front Squat
1x3_220
5x3_245

DeadLift Load- 8,435
1x5_335
1x5_425
3x3_515

Seated Row

6/23/09 (3)

Jump Rope
300x

Sprints
25 yards

Plymoetrics
Drop Jump to Vertical
Drop Jump to Broad

Circuit Training

Treadmill
30 min

6/22/09 (2)

OHP Load- 12,000
1x8_155
1x8_205
4x6_225
3x8_155-strict

Bench Load- 4,050
3x6_225

Triceps

6/21/09 (1)

Treadmill
20 min

6/19/09 (4)

Seated OHP Load- 8,870
1x10_95
1x10_135
3x6_185
2x12_135

Bench Load- 5,400
3x8_225

Triceps

6/18/09 (3)

Treadmill
20 min

Circuit Training

Woke up this morning with very sore legs. I thought yesterdays work out was an easy one...apparently I was wrong. It has been a few weeks since I have squatted because I have been in strict contest prep mode. May have been longer then I thought. I am paying for it right now. Friday's work out may have to be modified to accomidate.

6/17/09 (2)

Knee Ext

Front Squat Load- 5,830
1x5_154
1x5_220
3x5_270

Snatch Grip DeadLift Load- 8,096
1x8_220
3x8_264

Seated Row

Leg Curl

Rear Delt

6/16/09 (1)

Jump Rope
500x

Plyometrics
Missed my last jump and landed on my shin on the edge of the box. A big knot grew up almost immediately. Should have some nice color in it tomorrow.

Treadmill
20 min

Circuit Training

Georgia's Strongest Man - 6/13/2009

This was my third time competing in the Georgia’s Strongest Man contest and probably my best showing over all. I got to the contest site around 9am after making the 2.5 hour drive down from Chattanooga. I got weight in and started warming up and talking with the other competitors. After the rules meeting things got under way. I was second to last to go on the first event which was the Log Clean & Press. One advantage of going near last is you know what is needed to place. Ten (10) reps would have tied me for 1st and 7 reps would put me alone in 2nd place. I decided to go for 2nd since I have never done more then 8 with the contest weight. I did my 7 reps and waved off the rest of my time.

Next was the Conan’s wheel. I have never done this event, but have been training a close simulation so I was confident I would give a good showing. WRONG!!! I lifted the weight and began walking forward…more like falling. I never stabilized the swinging weight so I fell forward for about 5 ft, which is where the weight landed. A disappointing 7th place.

Next was the medley event: farmer’s walk, frame carry and sled drag for feet each. I was hoping for a good showing in this event. I was second to go. I carried the 270 lb (per hand) farmer’s walk handles with no problem and moved onto the 650 lb frame. This was heavy. On my first pick up I got the weight about a third way down the 50 foot course before dropping it. I lifted it again and went a few more feet when my left hand failed and dropped it again. I managed to pick it up a third time and go a few more feet before time ran out. I was disappointed in this effort because my goal was to complete the course and with my poor showing in the Conan’s wheel I thought my chances of placing in the top 3 were over. I sat down to watch the rest of the guys in my weight class go. To my surprise my distance held up and I got 2nd place in this event. At this point I was in 4th place for the over-all contest.

The fourth event was the tire flip. This is one of my better events. A 750 lb tire for 10 flips with a 60 second time limit. I finished my 10 flips in a time of 50.44 seconds. Good enough for 2nd place. With this event placing I moved up to 2nd place in the over-all one point ahead of 3rd place and 2 points ahead of 4th place. It was still anyone’s meet to take.

The last event was the atlas stone load. We had a 275, 290, 310, 335 and 390 lb stones and needed to load them onto a 48 inch platform. I was able to load 4 of the 5 stones. I didn’t bother to ask my time or event placing because I knew loading the 4th stone is what I needed to maintain 2nd place over-all.

This was a very well run show, the GA show always is. There was some tough competators there and a large croud. With this one done it's time to begin thinking about Tennessee's Strongest Man in October!!!

6/10/09 (7)

Jerk Load- 2,528
1x5_154
1x3_198
1x3_220
1x1_242
1x1_262

That's it till saturday. Now it's time to eat and rest.

6/9/09 (6)

I'm starting to taper off for the contest this weekend. Did some light mid and upper back work today. I only did about 10 sets total. Hardly worth mentioning, but it is what is needed at this time. Tomorrow I'm going to do some light Olympic stuff. Then rest Thursday and Friday for the contest this weekend. It's almost here!!!

6/8/09 (5)

Rotator Cuff

Log Clean & Press Load- 3,210
1x10_90
1x5_156
1x1_200
1x5_266
-Clean each rep except first set

Farmers DeadLift & Hold
2x3_210
-DL 3x then hold for 20 sec

6/7/09 (4)

Treadmill
20 min

Atlas Stone
Went much better today

6/6/09 (3)

Pull-ups

Tire
Did about 10 doubles and triples working on starting on command

Atlas Stone
Was not happy with these at all...I'm going to do it again before church again tomorrow

6/5/09 (2)

Lat Pull

Snatch Grip DeadLift
1x5_154
3x5_220

Farmers Holds
5x15 sec_300

6/4/09 (1)

Rotator Cuff

Log Clean & Press Load- 6,428
1x10_90
1x5_156
1x3_200
2x5_244
1x7_244
-Clean each rep except for first set

Jerk Load- 3,300
5x3_220

Bench Load- 4,120
3x5_275

6/2/09 (5)

Farmer's Walk
1x30_120 set down...pick up 1x30_120
1x30_210 set down...pick up 1x30_210
1x30_260 set down...pick up 1x30_260
1x30_300
1x30_300

Pull-ups

Rear Delt

Seated Row

6/1/09 (4)

Rotator Cuff

Log Clean & Press Load- 4,008
1x10_90
1x3_156
1x3_200
1x5_255
1x3_255
- Clean each rep except for first set
- Hopefully I can get this back up before contest time...these were ruff

Log Incline Load- 5,550
1x6_200
3x5_290

Triceps

5/31/09 (3)

Treadmill
20 min

I was real sore this morning...I hate taking time off from training. This really helped loosen me up. Right now there is only 13 days till the comp. Which means I only have 6 or 7 more training days left. Time to take it up another notch.

5/30/09 (2)

Conan's Wheel
-Yoke front carry
1x50 ft_180
1x50 ft_270
1x50 ft_380
1x50 ft_430
2x50 ft_470

Medley
1x50 ft_230 set down, pick up 1x50 ft_230...then 3 tire flips--did 2 of these

Tire
1x10

Atlas Stone

The week off really took its tole on me. I'll probably be real sore tomorrow.

5/29/09 (1)---Back Home

Vacation was great!!! A week on a cruise ship and in the Bahamas, did me wonders mentally...physically is another story. I did a lot of sprinting (as much as you can on the deck of a ship) and plyos. I did go to the "Fitness Center" and did a few thing, but the Dumbbells only went to 50# and there were no bars or plates. Anyway when I got home I hit the garage.

Incline Bench
1x10_135
2x5_225
6x5_275

Pull-ups

Tomorrow morning I'll go back out there for some event training. I forgot to bring my belt home from work, so I'll probably go a little lighter. Anyway 2 weeks till GEORGIA'S STRONGEST MAN

5/20/09 (4)

Rotator Cuff

Log Clean & Press Load- 3753
1x10_90
1x3_156
1x3_200
1x7_255 in 75 sec
-All sets clean each rep except for first

Though about DeadLifting here but called it a day here. I'm off Friday and am hoping to put in a big events day and wanted the low back and legs to be fresh.

5/19/09 (3)

Warm-up

Sprints
25 yard

Pro Agility

Plyometrics

Pull-ups

5/18/09 (2)

Log Clean & Press Load- 10,460
- Clean Once
- Strict Press
1x10_90
1x10_156
8x5_200

Log Incline Load- 7,250
5x5_290

Triceps

5/17/09 (1)

Atlas Stone

Farmers
DeadLift 1x3_230 per hand
DeadLift 1x3_280 per hand
DeadLift and hold 1x1_300 per hand

5/15/09 (1)

Rotator Cuff

Log Clean & Press Load- 4142
1x10_90
1x5_156
1x3_200
1x7_266
-Clean each rep except for the first set

Bench Press Load- 14,010
1x8_225
6x8_245

Triceps

5/13/09 (3)

Front Squats Load- 6,556
1x5_154
1x5_220
1x3_264
1x3_308
3x3_330

DeadLift Load- 7,650
1x6_335
1x6_425
2x3_515

Seated Row
-super set with leg curl

5/12/09 (2)

Warm-up

Sprints
25 yards

Plyometrics

Treadmill
20 min intervals

Biceps

Grip

5/11/09 (1)

Rotator Cuff

Log Incline Load- 8,860
1x10_90
1x10_156
1x10_200
1x5_250
1x5_290
5x1_340

Seated Over Head Press Load- 3,700
-No back support
4x5_185

Pull-ups
-super set with shrugs

Laterals

5/9/09 (2)

Conan's Wheel
-yoke front carry
1x50_270
1x90_380
1x100_380

Farmers Walk
1x50_280 set down ...pick up 1x50_280

Low back was kinda stiff from the log work yesterday. Didn't want to push it too hard, but with tomorrow being mother's day I had to do it today.

5/8/09 (1)

Rotator Cuff

Log Clean & Press Load- 5696
1x10_90
1x5_156
1x3_200
1x8_244
1x6_244
-Clean each rep except first set
-All presses done in one motion

Log Incline Load- 7250
5x5_290

Bench Load- 9000
5x8_225

5/6/09 (5)

DeadLift Load- 10,365
1x10_245
1x10_335
1x3_425
1x2_515
2x2_565

We're in finals week this week so my schedule has changed a little and I have been pressed for time. They end Thursday so I'll have time on Friday.

5/5/09 (4)

Jump Rope
500x

Sprints
25 & 40 yard

Plyometrics

Grip

5/4/09 (3)

Rotator Cuff

Log Clean & Press Load- 4722
1x90_10
1x5_156
1x5_200
1x3_244
1x2_274
1x3_255
-All sets were don't cleaning each rep, except the first
-All reps were done with a one motion press...The 274 was heavy, but it was one motioned

5/3/09 (2)

Conan's Wheel
-Yoke front carry
1x80 ft_180
1x80 ft_270
2x80 ft_330

Farmers DL & Hold
3x_280

Pull-ups

5/2/09 (1)

Incline Load-14,970
1x155_10
1x6_195
10x5_245

4/30/09 (5)

Jump Rope
500x

Plyometrics

Pull-ups

4/29/09 (4)

Knee Ext

Speed Squat Load- 6,900
1x5_135
1x3_225
1x3_275
5x3_315

Axel DeadLift Load- 4,620
-Double Over Hand
5x3_308

Pull-ups

Bent Over Rows

4/28/09 (3)

Dynamic Warm-up

Sprints
25 yards

Pro-Agility

Treadmill
20 min intervals

Jump Rope
300x

Plyometrics

4/27/09 (2)

Decided to not do log clean & press today. I want to let the low back rest a little and it allowed me to focus on some pressing.

Seated OHP Load- 6,870
- No back support
1x10_95
1x10_135
1x8_155
3x6_185

Seated OHP Lockouts Load- 2740
- Bar 2 in above top of head
- No back support
1x3_225
1x3_275
1x1_295
3x1_315

Triceps

4/26/09 (1)

Conan's Wheel
-Front yoke carry
1x100_90
1x100_180
1x100_270
2x50_330

Medley
Farmers Walk 280 for 50 feet
Farmers Walk 280 for 50 feet
Tire flips 5 times

Tire

4/24/09 (6)

Knee Ext

Rotator Cuff

Log Clean & Press Load- 7511
Cleaned each rep on each set except first
1x10_90
1x5_156
1x5_178
1x5_200
1x5_225
1x5_244
1x6_266*video

Bench Press Load- 13,500
10x6_225

4/23/09 (5)

Warm-up

300 yard Shuttle
1. 83 sec
2. 87 sec
These were real slow. Legs felt heavy from DLing yesterday.

Treadmill
20 min

Bent Over Row

4/22/09 (4)

Knee Ext

Front Squats Load- 4915
1x5_155
1x5_205
1x5_245
1x3_295
1x1_335

DeadLift Load- 4900
1x5_425
1x3_515
1x1_605
1x1_625
I am very happy with the last 2 DLs. I haven't pulled real heavy in 5 weeks. I have been trying to control my pulling from the floor volume since I am pulling 4x a week. I was worried I might lose some max load strength, but it went up fairly easy.

Leg Curls

Biceps

4/21/09 (3)

Dynamic Warm-up

Sprints
25 yards

Treadmill
20 min

4/20/09 (2)

Knee Ext

Rotator Cuff

Hang Clean Load- 2184
1x3_154
8x1_198

Load Clean & Press Load- 4300
1x10_90
1x5_200
3x5_220
- Cleaned each rep except for first set

Over Head Press Load- 2975
1x5_155
3x3_245

Pull-ups

4/19/09 (1)

Squat Load-3675
1x5_155
1x5_245
1x5_335

Farmers
Dead Lift 1x3_280
Walk- 1x50 ft, set down, turn around 1x50 ft_280

Pull-ups

4/17/09 (3)

Friend and fellow strongman Brad Stanford came by today to practice some log pressing to get ready for the Georgia's Strongest Man Comp. We're only 8 weeks out now so it is time to get serious.

Rotator Cuff

Log Clean & Press Load- 5670
1x10_90 - clean once
1x3_200 - clean each
5x3_244 - clean each

Log Incline Load- 10,105
6x3_315

Bench Load- 10,105
1x10_135
1x6_185
1x6_225
1x6_275
1x3_315
1x1_365
Lockouts
1x3_365
1x3_405
1x1_425

Triceps

4/16/09 (2)

Jump Rope
500x

Treadmill
30 min- intervals

Back/Lats

4/15/09 (1)

Knee Ext

Front Squat Load- 3880
1x3_155
1x3_245
1x3_295
1x3_335
1x1_385
1x1_405

DeadLift Load- 5095
1x5_425
1x3_475
1x3_515

Leg Curl
-super set with pull-ups

Lat Pull

Biceps

4/13/09 (2)

Knee Ext

Over Head Squat Load- 1545
1x5_45
1x3_88
1x3_154
1x3_198

Hang Clean Load- 1584
8x1_198

Rotator Cuff

Log Clean & Press Load- 3440
1x5_200 - clean each rep / one motion press
2x5_244 - clean each rep / one motion press

Seated Over Head Press Load- 6160
8x5_154

Bent Over Row

4/12/09 (1)---Happy Easter

Conan's Wheel
-yoke front carry
2x50 ft_180
1x50 ft_ 270
1x50 ft_380
1x50 ft_430
1x50 ft_450

Tire
1x15

4/10/09 (6)

Knee Ext

Rotator Cuff

Log Clean & Press Load- 5,320
1x10_90 - Clean once
1x5_156 - Clean once
1x5_200 - Clean each
1x5_266- Clean each
1x5_244- Clean each

Log Incline Load- 10,440
6x6_290

Bench Press Load- 8,200
1x10_135
1x10_185
1x10_225
1x10_275

Triceps