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