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