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

4/9/09 (5)

Dynamic Warm-up

300 Yard Shuttle
74 sec

Jump Rope
300x

Treadmill
20 min

4/8/09 (4)

Knee Ext

Front Squat Load- 3050
1x5_154
1x5_245
1x2_335
1x1_385

DeadLift Load- 5400
1x5_425
1x5_475

Really working to control volume on Wednesdays. With focusing on comp events, I am pulling from the ground 4x a week (Mon- log, Wed-DL, Fri-log, Sun-tire, farmers, tire, stones). I am trying to balance the increased frequency with rep volume and intensity. So far it seems to be working, but as events get more intense Wednesdays will be the day cuts are made.

4/7/09 (3)

Jump Rope
500x

Plyometrics

Triceps

Treadmill
20 min

4/6/09 (2)

Knee Ext

Rotator Cuff

Over Head Squats Load- 1941
1x5_45
1x3_88
1x3_132
1x3_154
1x3_198

Hang Clean Load- 1782
3x3_203

Log Clean & Press Load- 4640
- Clean each rep
1x10_200
2x6_220
I did all of these with a one motion press. The technique is coming along very well and I am getting more and more comfortable with it.

Pull-ups
-Super set with shrugs

Biceps
2x6_220

4/5/09 (1)

Conan's Wheel
1x100 ft_100
1x50 ft_210
1x50 ft_340
1x50 ft_ 450
I think I may have figured this one out...now just need to get better.

Tire
1x12

Farmers Walk
1x50_280 set down pick-up 1x40_290

I was trying to replicate the medley event (farmers, frame carry, sled drag- 50 ft each). The first 50 went good, on the second 50 I picked it up quickly trying to replicate the event and my hands were not set right. Just need more practice

Atlas Stone
1x2_270
I didn't set up the bar to put them over or the tires to catch it when I drop it so I was just picking it up and dropping it. It was leaving big craters in the lawn so I stopped after two. I'll do the full set-up next time.

Over all I am very please with this morning. I did 4 of the 5 events with little trouble. I also did all of the above in only 45 min.

4/3/09 (5)

Rotator Cuff

Hypers

Log Clean & Press Load- 4,660
1x10_90 - 1 clean
1x10_156 - 1 clean
1x5_200 - clean each rep
1x5_244 - clean each rep

Log Incline Log- 9,700
1x5_200
6x5_290

Bent Over Row
- super set with shrugs

Bench Press Load- 14,450
1x10_135
1x10_185
5x10_2253

Triceps

4/2/09 (4)

Seated Row

Straight Arm Pull Downs

Treadmill
20 min

Pull-ups

Keeping it real simple today, but still got in some good volume on the back.

4/1/09 (3)

Knee Ext

Squat Load- 5480
Front Squat
1x5_155
1x5_245
1x5_295
2x3_335

DeadLift Load- 6800
2x8_425

This Georgia's Strongest Man contest doesn't have any max weight events so I am going to change Wednesday's training into more reps to up the muscular endurance and conditioning. Also I am going to try and do Log Clean & Press on Mondays and Fridays, cleaning each rep. I felt log 2x a week and still doing max effort deadlift on Wednesdays would be too much.

Leg Curl