Thursday, December 24, 2009

12/23/09 (1)

Strict Over Head Press
1x10_45
1x10_95
1x6_155
5x3_205

Pull-ups
super set with shrugs

Curls

Sunday, December 20, 2009

12/20/09 (1)

Front Squat
1x3_155
1x3_205
1x3_245
1x3_295

Pull-ups

Friday, December 18, 2009

12/18/09 (1)

Treadmill
20 min

Strict Over Head Press
1x10_45
1x10_95
3x6_155

Pull-ups

Tuesday, December 15, 2009

12/15/09 (1)

Took it real easy today. I'm still trying to get my hips to loosen up. Today is my last day at work until January. Training will probably take a back seat for the next 2 weeks so I can spend some time with my son over Christmas break.

It has been a good year for training and competing. I entered 3 strongman competitions and came away with 2 firsts and 1 second. For 2010 I'm planning on doing possibly 5 competitions if everything works out:
April- AL Strongest Man
June- GA Strongest Man
August- Putnam County Fair
Oct- TN Strongest Man
Dec- GA Christmas Classic

Over Head Squat Load- 619
1x3_45
1x3_110
1x1_154

Front Squat Load- 2,244
1x3_198
1x3_220
1x3_242
1x1_264

Told you I went easy today.

Sunday, December 13, 2009

12/13/09 (1)

Treadmill
15 min

Low back and hips are crazy sore!!!

GA Strongest Man Christmas Classic

WHAT A GREAT CONTEST!!! Dane and Scott did another great job. If you have never competed in a GA show, you don't know what your missing.

First Event:
Axel clean and press for reps with 280#
I was able to power clean the weight up and did not need to continental clean it which I was happy about. I got 7 reps for second place.

Second Event:
Max DeadLift
Usually a good event for me. I opened with 555# Decided to go light because I wasn't sure how the cold would affect me. I went up easily so I did 605 for my second lift and 655 for my third...which is a 5# PR. First Place

Third Event :
Keg Carry Medley 225, 250, 275, 205 fire hydrant.
This event was by far the worst. Maybe the worst event I have ever had to do. My hamstrings and low back started cramping up after. Defiantly could have used some more conditioning for this one. Finished the course in 81 sec...second place

Fourth Event:
Farmers Carry with cylinders-280.
This was suppose to be a 750# frame, but the event changed (no complaints from me here). Finished the 100 foot course in 40.82 sec for second place.

Fifth Event:
Atlas Stones- 275, 290, 310, 335, 390
I only got 3 stones this time. The cold really made it hard. I think I did it in 31 sec and I think I got second place in the event, but I'm not sure.

Over all I got First Place in the contest. I am very happy with my lifts considering I put no contest specific training in for this one. There is defiantly some room for improvement though.

Thursday, December 10, 2009

12/10/09 (5)---Last minute decision

I was suppose to go bear hunting with my Dad this weekend, but he had to back out. So I decided this morning to enter the GA Strongest Man Christmas Classic. I usually like more prep time before entering a contest, but figured why not just go for it. The events are:
Axle Press for Reps- 280#
Max DL
Keg Carry- 225#, 250#, 275# for 50ft each
Frame Carry- 700-750#
Atlas Stones- 275,290,310,335,390

This is the same frame (except 100# heavier) and stones used in the GA Strongest Man I did back in June. Should be a fun way to end the year.

Today I did some singles with 284# on my axle practicing both power cleans and continental cleans. I am hoping I can power clean it...we'll see

Wednesday, December 9, 2009

12/9/09 (4)

Treadmill
30 min

Pull-ups

Tuesday, December 8, 2009

12/8/09 (3)

Jump Rope
300x

Plyometrics

Seated Row

Full Clean Load- 5,190
1x3_154
1x3_198
1x3_220
1x3_242
1x2_264
1x2_286
2x1_296
2x2_264

Squat Load- 5,025
1x15_335

Bent Over Rows

Monday, December 7, 2009

12/7/09 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 3,518
1x10_90
1x5_200
1x3_266
1x2_310

Incline Load- 2,560
1x5_225
1x3_275
1x1_295
1x1_315

Sunday, December 6, 2009

12/6/09 (1)

Treadmill
30 min

Pull-ups

Friday, December 4, 2009

12/4/09 (5)

Jump Rope
300x

Plyometrics

Full Clean Load- 2,595
1x3_154
1x3_198
1x3_242
1x2_264
1x1_286

Front Squat Load- 1,905
1x1_335
1x1_385
1x1_390
1x1_395
1x1_400

DeadLift Load- 2,150
1x3_515
1x1_605

Thursday, December 3, 2009

12/3/09 (4) Part B

Had a student come in that wanted to some bench press with me. Got into a few sets with them and some extra tricep work.

Bench Press Load- 8,925
1x6_135
1x6_185
1x6_225
1x6_275
2x1_315

Triceps

12/3/09 (4)

Jump Rope
300x

Plyometrics

Rotator Cuff

Axel Clean & Press Load- 5,656
-Clean once then press
1x10_130
1x10_174
1x6_196
1x6_240

Strict Over Head Press Load- 5,830
1x8_205
1x6_205
2x8_185

Close Grip Bench Load- 5,400
4x6_225

Wednesday, December 2, 2009

12/2/09 (3)

Seated Row

Pull-ups

Treadmill
20 min

Tuesday, December 1, 2009

12/1/09 (2)

Jump Rope
300x

Ploymetrics

Full Clean Load- 5,073
1x3_154
1x3_198
1x3_242
1x2_264
1x1_275
1x1_285
1x1_295
1x2_264
3x2_230

Squat Load- 5,900
1x20_295