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