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