12/26/2010 (1)

Front Squat
1x3_155
1x3_245
2x1_335

Strict Over Head Press
1x5_155
1x3_205
1x1_245

12/15/2010 (2)---225 rep PR

Rotator Cuff

Close Grip Bench Load- 8,115
1x10_135
1x5_225
1x3_275
1x1_315
1x20_225* 2 reps PR

12/14/2010 (1)---Log PR

Jump Rope
300x

Plyometrics

Log Clean & Press Load- 2010
1x6_90
1x3_200
1x1_250
1x1_290
1x1_330 *10# PR

It has been a great December. Set 3 PRs in 5 day. The next 2 weeks or so my training will be sparse. Get some rest, spend some time with family and enjoy Christmas.

12/10/10 (5)---Double PR Day

Jump Rope
300x

Front Squat Load- 2,190
1x3_225
1x1_315
1x1_365
1x1_405
1x1_430*5# PR

Clean Load- 944
1x1_286
1x1_318
1x1_340*5# PR

DeadLift
1x0_660- Went for a 5# PR to make it a triple PR day, but couldn't get it
1x1_605

12/9/2010 (4)

Rotator Cuff

Close Grip Bench Load- 14,415
1x10_135
1x8_225
1x3_275
7x3_315
3x1_315
1x10_225
I planned on getting 10x3_315, but was done after the 7th set. Finished the 10 sets, but it was tough.

Dips

12/8/2010 (3)

Grip
Reverse Curls with axle
Hang for time
Wrist roller

Biceps

12/7/2010 (2)

Squat Load- 3,675
1x5_155
1x5_245
1x5_335

Front Squat Load- 1,005
3x1_335

Over Head Press Load- 540
1x1_245
1x1_295

Atlas Stone

Stayed home with a sick kid today. Had to get a quick one in while he napped.

12/6/2010 (1)

Rotator Cuff

Incline Load- 5,745
1x10_135
1x8_225
1x6_275
3x1_315
I've lost a lot of strength on this lift with the injury. Kind of discouraging, but it will come back with time and training.

Pull-ups

12/3/2010 (5)

Jump Rope
300x

Plyometrics

Front Squat Load- 2,085
1x3_225
1x1_315
1x1_345
1x1_365
1x1_385

Clean Load- 1,792
1x3_286
1x2_308
1x1_318

DeadLift
1x1_605

12/2/2010 (4)

Rotator Cuff

Close Grip Bench Load- 6,978
1x10_135
1x8_225
1x6_275
1x4_315

Dips

Triceps

12/1/2010 (3)

Grip
Reverse Curls with Axle
Bumper Plate Tossing
Wrist Roller
Hang For Time

Biceps

11/30/2010 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Axle Clean & Press Load- 3,990
1x6_130
1x3_218
1x3_262
1x3_284
1x3_306

Squat / Clean / Front Squat
Load- 4,860 / 1,056 / 1,056
1x5_225
1x8_315 / x3_264 / x3_264
1x3_405 / x1_264 / x1_264

11/29/2010 (1)

Rotator Cuff

Incline Load- 4,455
1x10_135
1x8_185
1x6_225
1x1_275
Still not 100% but better

Triceps

Pull-ups

Seated Row

11/23/2010 (3)

Rotator Cuff

Log Clean & Press Load- 3,588
1x10_90
1x6_178
1x3_200
1x3_244
1x1_288

Squat Load- 6,300
1x5_225
1x20_315
I racked the bar after the 16th rep because I caught a hamstring cramp. It relaxed after about 30 sec so I unracked the bar and finished the set.

11/22/2010 (2)

Pull-ups

Seated Rows

Flys

11/21/2010 (1)

Complex
1x_95
Up Right Row x6
Hang Clean x6
Squat & Press x6
Good Morning x6
RDL x6
Bent Over Row x6
Curls x6

Good Morning
1x6_155
2x6_205

Atlas Stone
Pec wasn't ready

11/1912010 (2)

Jump Rope
300x

Plyometrics

Front Squats Load- 2,735
1x3_225
1x3_315
1x2_365
1x1_385

Clean Load- 1,438
1x3_274
1x2_308

DeadLift Load- 2,518
1x1_605
1x3_535

11/18/2010 (1)

Rotator Cuff

Strict Over Head Press Load- 5,540
-with axle
1x10_95
1x10_135
1x6_160
1x6_180
1x6_200

Close Grip Bench
Tried...but not ready

Flys
Rehab reps

Dips

11/16/2010 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Axle Clean & Press Load- 3,916
1x10_130
1x6_296
1x3_218
1x3_262

Squat / Clean / Front Squat
Load- 5,740 / 1,584 / 1,848
1x5_225
1x5_315 / x3_264 / x2_264
1x5_365 / x2_264 / x2_264
1x3_405 / x1_264 / x3_264

11/15/2010 (1)

Rotator Cuff

Incline
Tried some real light warm-up sets, but pec wasn't ready for it.

Pec Fly Machine
Rehab reps

Triceps

Over head pressing hasn't seemed to bother it so hopefully it will be okay for axle tomorrow.

11/12/2010 (2)

Jump Rope
300x

Plyometrics

Front Squats Load- 3,195
1x3_225
1x3_275
1x3_315
1x1_365
1x1_385

Clean Load- 2,030
1x3_274
1x2_296
2x1_308

DeadLift Load- 3,330
1x6_555

11/11/2010 (1)

Rotator Cuff

Close Grip Bench Load- 10,555
1x10_135
1x8_185
1x8_225
1x6_275
1x5_315
1x12_225
I was going good on these thinking I might actually get 20. Then the strained pec pulled a little and I racked the bar there. I got more done then I thought I'd be able to, but still disappointed the injury is hanging around.

Seated Row

11/9/2010 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 3,570
1x10_90
1x3_200
3x3_230
Stayed light on the OHPs. Pec felt great with no pain.

Squat / Clean / Front Squat
Load- 7,425 / 792 / 1,056
1x5_225
1x10_315 / x2_264 / x1_264
1x10_315 / x1_264 / x3_264

11/8/2010 (1)

Rotator Cuff

Incline Load- 3,810
1x10_135
1x6_185
1x6_225

Triceps

Dips
Super set with flys

I'm still nursing the strained pec. I must have gotten it a lot worse then I thought I did. It is feeling better, but not 100%.

11/5/2010 (2)

Jump Rope
300x

Plyometrics

Squats Load- 7,200
1x10_225
1x8_315
1x6_405

Hypers

I learned 2 things this week:
1. You use your pec muscles  alot in everyday life
2. Squatting is a lot easier when you don't super set it with cleans and front squats

11/4/2010 (1)

Rotator Cuff

Chest Press
On Monday I strained a pec doing incline. I got it pretty good. I have been taking it easy since then. It felt pretty good doing the chest press, but weak.

Pull-ups

Seated Row

Tomorrow is suppose to be clean and deadlift. I am probably going to squat instead and let the chest rest. I'm not competing till March so there is no need to rush the rehab. I am going to re-evaluate it on Sunday morning to decide about events.

10/29/2010 (6)

Jump Rope
300x

Plyometrics

Kettle Bell Swings
3x10_50

Clean Load- 2,142
1x3_198
1x3_242
1x3_274

DeadLift Load- 4,725
1x1_605
1x8_515

This has been a great week. I think the conditioning work I have been doing on Tuesdays is really paying off.

10/28/2010 (5)

Rotator Cuff

Close Grip Bench Load- 8,480
1x10_135
1x8_225
1x1_275
1x3_335
1x18_225

Pull-ups

Seated Row

10/27/2010 (4)

Stone Sinulator
1x5_155
1x5_200
1x5_244

Cardio
35 min

10/26/2010 (3)

Jump Rope
300x

Rotator Cuff

Plyometrics

Log Clean & Press Load- 3,894
1x10_90
1x3_200
1x3_244
1x3_266
1x3_288

Squat / Clean / Front Squat
Load- 5,510 / 1,144 / 1,716
1x6_225
1x6_315 / x2_286 / x2_286
1x4_365 / x1_286 / x1_286
1x2_405 / x1_286 / x3_286

10/25/2010 (2)

Rotator Cuff

Incline Load- 8,575
1x10_135
1x8_225
1x5_315
1x8_275
1x6_275

Triceps

Cardio
35 min

10/24/2010 (1)

Front Squat Load- 2,515
1x5_155
1x3_245
3x1_335

Atlas Stone

Appliance Load
Carried a dryer through my mother-in-laws house and put it into my truck. After church I took it to another relatives house and unloaded it. Not a normal pat of the training, but I had to cut the workout short to do, and it as strongman so I'm counting it.

10/21/2010 (1)

Rotator Cuff

Close Grip Bench Load- 8,640
1x10_135
1x8_225
1x6_315- got an extra rep
1x16_225- back up to 16, I want to get 20 before the year is over

Pull-ups

Seated Row

10/19/2010 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Axle Clean & Press Load- 3,870
1x6_130
1x3_196
1x3_240
1x3_286
1x3_308

Squat / Clean / Front Squat
Load- 3,780 / 572 / 572
1x5_225
2x6_315 / x1_286 / x1_286

10/18/2010 (1)

Rotator Cuff

Incline Load- 8,580
1x10_135
1x8_225
3x4_315
1x6_275

Triceps

11/15/2010 (2)

Jump Rope
300x

Plyometrics

Kettle Bell Swings
2x10_50

Hang Snatch Load- 1,650
3x5_110
Haven't done these is 16-18 months. Last time I did I hit myself in the nose almost breaking it. Decided to start adding them in again, but stay light.

Clean Load- 792
1x1_220
1x1_264
1x1_308

Went easy today. Trying to listen to the body and not be stupid.

11/14/2010 (1)

Rotator Cuff

Close Grip Bench Load- 7,200
1x10_135
1x6_225
1x5_315
1x13_225- I have gotten 16 for the past two weeks. Was hoping to see some improvement, but went the other way instead.

Pull-ups
super set with shrugs

Seated Row

11/12/2010 (3)

Jump Rope
300x

Rotator Cuff

Plyometrics

Log Clean & Press Load- 4,450
1x10_90
1x5_200
1x5_244
1x5_266

Clean / Front Squat
Load- 2,178 / 2,046
1x3_198 / x5_198
2x3_264 / x2_264
I can't drop the weights after 8am b/c yoga class starts then. I was running a little late this morning so I skipped the squats to make sure I got the cleans in.

10/11/2010 (2)

Rotator Cuff

Incline Load- 11,185
1x10_135
1x6_225
1x5_315
3x6_275
1x8_245

Triceps

10/10/2010 (1)

Front Squat Load- 1,535
1x3_155
1x3_245
1x1_335

Tire

10/8/2010 (5)

Jump Rope
300x

Plyometrics

Rotator Cuff

Keg Clean & Press
4x1_220

Clean Load- 1,034
1x1_198
1x1_242
1x1_286
1x1_308
2x0_352- Decided to shoot for the moon and see what would happen. First one was close, second one...not so much

DeadLift Load- 3,090
2x3_515

10/7/2010 (4)

Rotator Cuff

Close Grip Bench Load- 8,535
1x10_135
1x6_225
1x1_315- Hit the spotting arm of the power rack I was pressing out of.
1x5_315
1x1_345
1x16_225

Pull-ups
Super set with shrugs

Seated Row

10/6/2010 (3)

Cardio
30 min

10/5/2010 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Axle Clean & Press Load- 3,454
1x10_130
1x3_196
1x3_238
1x3_284

Squat / Clean / Front Squat
Load- 2,615 / 1,848 / 1,848
1x3_315 / x3_264 / x1_264
1x3_405 / x3_264 / x1_264
x1_455 / x1_264 / x5_264

10/4/2010 (1)

Rotator Cuff

Incline Load- 6,270
1x10_135
1x6_225
1x5_315
1x7_285

One problem with training at work is occasionally you have to do work stuff in your training time. Not a bad day for only having 12 min.

10/1/2010 (5)

Jump Rope
300x

Plyometrics

Kettle Bell Swings
1x20_50

Cleans Load- 1,210
1x3_198
1x2_242
1x2_286
1x2_308

DeadLift Load- 1,866
2x1_605

9/30/2010 (4)

Rotator Cuff

Close Grip Bench Load- 7,875
1x10_135
1x6_225
1x5_315
1x16_225

Pull-ups
Super set with shrugs

Seated Rows

Biceps

Grip

9/29/2010 (3)

Cardio
40 min

Donnie's new tire for flipping - 9/22/2010

Got my son a new tire for him to flip. He has been asking for one for a while, but I have been real busy. Finally got down to the tire dump to get him one. Here is his first effort with it.

9/28/2010 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 6,402
1x6_90
1x6_156
1x6_200
1x4_244
1x3_266

Squat / Clean / Front Squat
Load- 4,095 / 1,760 / 2,442
1x5_315 / x3_264 / x1_264
1x5_315 / x3_242 / x1_242
x3_315 / x1_242 / x8_242

9/27/2010 (1)

Rotator Cuff

Incline Load- 8,535
1x10_135
1x8_225
1x4_315*
3x5_275
*Might have had a 5th, but with out a spotter I didn't want to try

Cardio
30 min

9/24/2010 (5) *PR Clean

Jump Rope
300x

Plyometrics

Kettle bell Swings
3x10_50

Clean Load- 1,366
1x1_198
1x1_242
1x1_286
1x1_308
1x1_335* 5# PR

DeadLift Load- 2,420
1x1_605
1x3_605


Clean Video

9/23/2010 (4)

Rotator Cuff

Close Grip Bench Load- 7,260
1x10_135
1x6_185
1x6_225
1x6_275
2x8_225

Seated Row

Took it a little easy today. I'm nursing a head cold and I am saving a little for tomorrows PR clean attempt. I want 335+

9/22/2010 (3)

Cardio
30 min

9/21/2010 (2)

Jump Rope
200x

Plyometrics

Rotator Cuff

Axle Clean & Press Load- 3,626
1x6_130
1x6_196
1x1_218
1x1_238
1x1_262
1x1_296
1x2_328

Squat / Clean / Front Squat Load- 3,075 / 1,694 / 1,936
1x5_315 / x3_242 / no front squats
1x3_365 / x3_242 / no front squats
1x1_405 / x1_242 / x8_242

9/20/2010 (1)

Incline Load- 8,730
1x10_135
1x6_225
1x4_315
3x6_265

9/17/2010 (6)

Jump Rope
300x

Plyometrics

Clean Load- 1,369
1x1_198
1x1_242
1x1_286
1x1_308
1x1_330* This ties a PR I set almost 10 years ago when playing college football. When I was done playing I took up power lifting and didn't do any Olympic lifting. I dabbled in it 5 years ago for about a year or so, then stopped for another 2 years. I really started getting back into it 2 years ago. I really want to set a new PR on this next week.

DeadLift Load- 1,210
1x2_605- almost had it a third just couldn't get it to lockout

Keg Clean & Press
1x3_220
1x1_220

9/16/2010 (5)

Rotator Cuff

Close Grip Bench Load- 6,510
1x10_135
1x6_185
3x6_225

Pull-ups

Triceps

Biceps

There was a blood drive at work yesterday and I donated. I'm feeling a little weak from it today so I took it easy to recover. I had a good pressing day Monday and good Axle day on Tuesday so it will be alright.

9/15/2010 (4)

Cardio
30 min

The weather has been beautiful so I have started walking outside instead of being on the treadmill.

9/14/2010 (3)

Jump Rope
300x

Plyometrics

Rotator Cuff

Axle Clean & Press Load- 4,866
1x6_130
1x6_196
1x3_218
1x3_262
1x5_296

Squat / Clean / Front Squat Load- 4,725 / 1,452 / 2,178
3x5_315 / x2_242 / x3_242

9/13/2010 (2)

Rotator Cuff

Incline Load- 9,765
1x10_135
1x6_225
1x3_315
4x6_255

Seated Row

Pull-ups

9/12/2010 (1)

Front Squat Load- 3,605
1x5_155
1x5_245
1x3_295
1x1_335
1x1_385

9/10/2010 (4)

Jump Rope
200x

Plyometrics

KettleBell Swings
2x10_50

Clean Load- 2,012
1x3_198
1x1_242
1x1_264
1x1_286
1x1_308
1x1_318

DeadLift Load- 2,240
1x2_515
2x1_605

Bent Over Row

9/9/2010 (3)

Rotator Cuff

Close Grip Bench Load- 12,285
1x10_135
1x6_185
1x6_225
1x6_275
1x3_315
4x6_245

Pull-ups

Seated Row

Biceps

9/8/2010 (2)

Cardio
30 min

9/7/2010 (1)

Jump Rope
300x

Rotator Cuff

Axle Clean & Press Load- 2,586
1x6_130
1x3_196
1x3_218
1x1_262
1x1_294
Miss_328---I got it last week but could not lock out the press this week.

Squat / Clean Load- 4,080 / 1,100
1x3_275 / x1_242
1x3_315 / x1_286
1x3_365 / x1_286
1x3_405 / x1_286
I am really liking these. I have been doing them on Friday, but wasn't recovering enough before events on Sunday. Doing it this way I can DeadLift only on Friday and be totally recovered for Sunday.

9/3/2010 (2)

Jump Rope
300x

Plyometrics

Squat / Clean / Front Squat Load- 5,900 / 1,848 / 2,002
Total Load- 9,750
1x5_225 / x2_198 / x3_198
1x5_275 / x2_220 / x3_220
1x5_315 / x2_242 / x2_242
1x5_365 / x2_264 / x1_264

Good Mornings

9/2/2010 (1)

Rotator Cuff

Close Grip Bench Load- 11,580
1x10_135
1x6_185
1x6_225
1x6_275
1x6_285
3x6_245

Pull-ups

Seated Row

8/31/2010 (3)

Jump Rope
300x

Plyometrics

Rotator Cuff

Axle Clean & Press Load- 2,514
-clean once
1x6_130
1x3_196
1x1_240
1x1_284
1x1_294
1x1_328

Axle DeadLift Load- 2,810
-14 inch pick-up
1x3_400
1x1_490
1x2_560

8/30/2010 (2)

Rotator Cuff

Incline Load- 9,450
1x10_135
6x6_225

Today was the first day of classes. This is the most hectic day of the year. It was short, but I got something done.

8/29/2010 (1)

Front Squat Load- 1,045
-super set with pull-ups
1x3_155
1x1_245
1x1_335

Atlas Stone
Spent a lot of time on stone this morning. Went pretty good.

I'm still up in the air about the Oct Strongman contest. It all depends on when the kids football game is.

8/27/2010 (5)

Jump Rope
300x

Plyometrics

Squat / Clean / Front Squat Load- 2,835 / 1,188 / 3,564
1x3_225 / x1_198 / x3_198
1x3_315 / x1_220 / x3_220
1x1_405 / x1_242 / x3_242
2x1_405 / x1_264 / x3_264

DeadLift Load- 605
1x1_605

I have been coaching a youth football team for the past few weeks. It is a lot of fun but requires me to be on my feet a lot more running with the kids. I seem to not be recovering as well after training. It it continues I may have to cut back some till I adjust.

8/26/2010 (4)

Rotator Cuff

Close Grip Bench Load- 8,760
1x10_135
1x6_185
1x6_225
3x6_275

Seated Row

Biceps

8/25/2010 (3)

Truck Push

I took one of the teams I train outside to push my truck around the parking lot. They did pretty good with it, and had a lot of fun. I did a few wit them. I was suppose to do treadmill today, but after the truck pushes I didn't.

8/24/2010 (2)

Axle Clean & Press Load- 4,598
-Clean every rep
1x5_130
1x3_196
3x3_240
1x5_240

Pull-ups

8/23/2010 (1)

Rotator Cuff

Incline Load- 9,345
1x10_135
1x6_185
1x6_225
1x6_275
1x3_315
2x6_245

Triceps

8/20/2010 (6)

Jump Rope
300x

Plyometrics

Squat super set with Clean Load- 5,850 / 1,208
1x5_225 / 1x1_198
1x3_315 / 1x1_220
1x3_315 / 1x1_240
1x3_315 / 1x1_264
1x3_315 / 1x1_286
1x3_315 / 1x0_308---I was able to get under it and rack it on my shoulder, but I couldn't front squat it up

Good Mornings

8/19/2010 (5)

Rotator Cuff

Close Grip Bench Load- 11,340
1x10_135
1x6_185
1x6_225
1x6_245
1x6_275
3x6_245

Pull-ups

Triceps

Grip

8/18/2010 (4)

Treadmill
20 min

8/17/2010 (3)

Jump Rope
300x

DeadLift Load- 8,810
1x5_245
1x5_335
1x3_425
3x3_515

KettleBell Swings

8/16/2010 (2)

Rotator Cuff

Incline Load- 9,320
1x10_135
1x10_185
1x6_225
1x6_245
2x6_275

Seated Row

Biceps

8/15/2010 (1)

Front Squat Load- 1,845
super set with pull-ups
1x5_155
1x3_245
1x1_335

Tire

Farmers Walk
2x50 ft_280

Atlas Stone

8/13/2010 (4)

Jump Rope
300x

Plyometrics

Squat super set with Cleans Load- 3,510 / 1,408
1x3_225 / 1x3_198
1x3_315 / 1x1_242
2x3_315 / 2x1_286

Keg Clean & Press Load-
3x1_220

8/12/2010 (3)

Rotator Cuff

Close Grip Bench Load- 11,426
1x10_135
1x6_185
1x6_225
1x6_235
1x6_245
1x6_255
1x6_265

Pull-ups

Biceps

8/11/2010 (2)

Treadmill
30 min

2010 Putnam County Fair Strongman

Another great show put on the guys at the Cookeville Fitness Center. It wasn't as hot as last year, but it was still very warm. Really enjoyed the contest. I do need to find a caber and begin working on that event more.

8/10/2010 (1)

Jump Rope
200x

Plyometrics

Rotator Cuff

Axle Clean & Press Load- 1,044
1x3_196
1x1_218
1x1_238

Axle DeadLift Load- 1,720
1x3_290
1x1_380
1x1_470 - 14 inch pick-up

Sore and tired from the contest on Sunday. Took it easy today to recover.

8/6/2010 (2)

Rotator Cuff

Close Grip Bench Load- 4,860
1x6_135
3x6_225

Triceps

Not a bad first week back. Had to take it some what easy this week this the county fair competition this weekend, but had to do something since I was out of town on vacation last week.

The events for October's Northwest Georgia Muscle weekend have been posted: http://www.nwgamuscle.com/events.html

Over Head Press Medley
Log 280, Axle 285, Keg 225, Circus Dumbbell 150
Frame Carry
Rumor has it the frame is in the 800-850 range
Tire Flip
750 tire for 10 flips
Axle DeadLift
600 for reps...no straps
Atlas Stones
10 stone run ranging from 240-365

These all look like good events for me. I'm not totally sure I will be able to do it though. I'm coaching a youth football team that plays its games on Saturdays. I'm hoping it will be our open week or we have the early game and I will be able to do both. I am going to train as though I am doing it though to keep me motivated.

8/5/2010 (1)

Jump Rope
300x

Kettle Bell Swings

Front Squats Load- 1,995
1x3_245
1x2_295
2x1_335

Keg Press
4x1_220

8/3/2010

Back from vacation and ready to train!!!

Plyometrics

Rotator Cuff

Log Clean & Press Load- 5,050 (Axle- 436)
1x6_90
1x3_165
1x3_200
1x1_266
1x1_266 super set Axle 1x1_196
1x1_266 super set Axle 1x1_240
1x15_200

Axle DeadLift Load- 1,130
1x1_290
1x1_280
1x1_470 - 14inch pick-up

This was a good first day back. Didn't want to over do. The county fair competition is this weekend.

7/22/2010 (1)

Jump Rope
300x

KB Swings

Rotator Cuff

Axle Clean & Press Load- 2,616
-Clean each rep
1x3_130
1x3_218
2x3_262

Close Grip Bench Load- 4,125
5x3_275

7/20/2010 (3)

Jump Rope
300x

Plyometrics

Squats super set with Cleans Load- 3,125 / 1,782
1x3_185     1x1_198
1x3_225     1x1_220
1x1_315     1x1_242
1x1_365     1x1_264
3x1_405     3x1_286

7/19/2010 (2)

Jump Rope
200x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 5,900
1x10_90
1x3_200
1x90 sec_200---Got 22 reps

Incline Load- 6,750
3x10_225

Triceps

7/18/2010 (1)

Front Squat Load- 1,815
Super set with pull-ups
1x3_155
1x3_205
1x3_245

Tire
Did lots of triples working on speed

Sprints

Farmers DL and Hold

7/16/2010 (2)

Did some Deadlifting today. Nothing special but it was ugly. Weights felt a lot heavier then they should have for what I was lifting.

Looking forward to a restful weekend.

7/15/2010 (1)

Jump Rope
300x

Rotator Cuff

KB Swings
Tried these instead of plyometrics

Axle Clean & Press Load- 3,602
1x6_130
1x6_196
1x3_240
1x2_294
1x1_338***3lb PR

Close Grip Bench Load- 2,340
1x3_275
1x3_295
1x2_315

7/13/2010 (3)

Jump Rope
300x

Over Head Squat Load- 2,342
1x5_45
1x3_110
1x3_154
1x3_198
1x1_242
1x1_264

Tried some squats after but the legs were too dead. I don't think this current split is allowing enough recovery time. I'm going to spend some time this afternoon reworking it a little.

7/12/2010 (2)

Jump Rope
200x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 6,868
1x10_90
1x6_200
1x6_266---wanted 8 and could have had it, but caught a cramp in my lat
1x10_244
1x3_244---Quads were fried...no leg drive left

Incline Load- 4,950
3x6_275

Triceps

7/11/2010 (1)

Front Squats Load- 4,115
1x3_155
1x3_205
1x3_245
1x3_295
1x2_335
1x1_360
1x1_385

Farmer's Walk
2x50ft_230

Sprints
Signed my son up for football yesterday so we ran some sprints together

Atlas Stone

7/9/2010 (4)

DeadLift Load- 5,320
1x5_245
1x3_335
1x2_425
1x2_515
1x2_605

Pull-ups

7/8/2010 (3)

Jump Rope
300x

Plyometrics

Rotator Cuff

Axle Clean & Press Load- 3,374
1x6_130
1x6_196
1x3_262
1x2_316

Incline Load- 640
1x1_315
1x1_325

Doing Monday's log workout on Tuesday really hurt me today. I was feeling the incline in places I shouldn't and the log was feeling heavier then it should. Probably from doing the log only 48hrs prior. Stopped after only 2 sets to play it safe.

7/7/2010 (2)

Treadmill
20 min

Pull-ups

Seated Row

7/6/2010 (1)

Jump Rope
200x

Plyometrics

Log Clean & Press Load- 9,575
1x10_90
1x10_198
2x8_244
1x15_198

Close Grip Bench Load- 4,950
3x6_275

Triceps

Caber Day

I planned on using my off day today to cut down a tree and make a caber. The problem was the tree section I made weighed 200+ instead of the 90-100 I was hoping for. I am going to try again soon.There are alot of trees that need to be clearedin our yard.

7/4/2010 (7)

Front Squat Load-3,390
1x3_155
1x3_205
1x3_245
1x3_295
1x1_335
1x1_355

Farmer's Walk
2x50 ft_230

Atlas Stone

7/3/2010 (6)

Treadmill
20 min

7/2/2010 (5)

DeadLift Load- 5,710
1x3_245
1x3_335
1x3_425
1x3_515
1x2_575

7/1/2010 (4)

Jump Rope
300x

Plyometrics

Axle Clean & Press Load- 5,028
1x6_130
1x6_174
1x3_218
1x3_262
2x3_294

Incline Load- 2,835
3x3_315

Triceps

6/30/2010 (3)

Seated Rows

Treadmill
15 min

The is my "off day"

6/29/2010 (2)

Jump Rope
300x

Plyometrics

Over Head Squat Load- 1,565
1x3_45
1x3_110
1x3_154
1x2_198
1x1_242

Clean Load- 2,970
1x3_198
3x3_264

I think I was trying to do too much on Thursdays (Clean, DL, Squat, Stone Sim) so I have revampted the split a little. I like doing 1-2 lifts 5-6 days a week a lot more then trying to do 3-4 lifts 3-4 days a week.

6/28/2010 (1)

Jump Rope
300x

Plyometrics

Over Head Squats Load-  1,380
1x3_45
1x3_95
1x3_135
1x3_185

Front Squats Load- 1,500
1x3_225
1x3_275
We had some company this weekend so the Sunday morning events didn't happen. Got these as a make up.

Log Clean & Press Load- 6,660
3x10_222

Close Grip Bench Load- 4,125
3x5_275

Triceps

6/25/2010 (2)

Rotator Cuff

Incline Load- 4,945
1x6_135
1x6_225
1x3_275
1x3_315
1x2_335
1x1_345

Triceps

Was suppose to do some axle today but legs and back weren't feeling it today.

6/24/2010 (1)

Jump Rope
300x

Plyometrics

Clean Load- 2,706
1x3_198
4x2_264

DeadLift Load- 4,280
1x5_535
3x1_535...speed reps

Squat Load- 3,075
1x5_315
1x3_365
1x1_405

Stone Simulator
1x5_244
I have been doing these first but thought I give them a try last, since stone is always last in contests. I like doing them first because it lets me focus on them more, but doing them last really felt more like stones do in contests. I'm going to keep doing them last for a while just to mix it up.

6/22/2010 (6)

Treadmill
30 min

Seated Row

Biceps

6/21/2010 (5)

Jump Rope
200x

Plyometrics

Log Clean & Press Load- 9,660
1x10_90
1x10_156
3x10_200
1x6_200---Strict Press

Close Grip Bench Load- 7,840
4x8_245

Triceps

6/20/2010 (4)

Over Head Squats Load- 1,050
-Super set with pull-ups
1x3_45
1x3_95
1x3_145
1x1_195

Front Squats Load- 1,950
-Super set with pull-ups

1x3_245
1x3_295
1x1_335

Farmer's Walk
2x50 ft_230
Working on speed

Keg Carry
2x50 ft_220
More speed work

Stopped here so I could have some time to enjoy the father's day activities before getting ready for church. The blackberries are starting to bloom around our house so my wife and son made me pancakes with blackberry compote and eggs. It was a good after training feast.

6/19/2010 (3)

Treadmill
20 min

Short & sweet

6/18/2010 (2)

Jump Rope
300x

Axle Clean & Press Load- 3,872
1x6_130
1x6_218
1x1_284
5x1_300

Incline Load- 2,715
1x3_275
2x3_315

6/17/2010 (1)

Jump Rope
300x

Plyometrics

Stone Simulator
1x5_200
1x5_244

Clean Load- 2,112
4x2_264

DeadLift Load- 4,635
3x3_515

Squat Load- 3,150
2x5_315

I have been doing 1 or 2 lifts a day for 5-6x a week. I really like the set up. Since I don't have a serious competition for some time I redid the training schedule to limit myself to lifting 4x a week. To get it all in I had to do more lifts a day. So far I like the fewer lifts a day training more days a week. I am going to keep with this set-up for a few weeks to give it a chance. Today it seemed as though I spent more time loading and unloading bars then actually lifting it.

6/15/2010 (3)

Treadmill
30 min

Seated Row

Pull-ups

6/14/2010 (2)

Jump Rope
200x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 6,410
1x10_90
1x10_156
2x10_200

Close Grip Bench Load- 8,820
6x6_245

Triceps

6/13/2010 (1)

Front Squat Load- 2,700
-Super set with pull-ups
1x3_155
1x3_205
1x3_245
1x3_295

Farmers Walk
2x50ft_230
Went light to work on speed

Tire
Haven't done these in a while. I could feel the time off.

Atlas Stones

6/11/2010 (2)

Rotator Cuff

Axle Clean & Press Load-3,792
1x6_130
1x3_218
3x3_262

Incline Load- 4,125
3x5_275

Thats enough recouping...back to real training on Sunday

6/10/2010 (1)

Jump Rope
200x

Plyometrics

Stone Simulator
1x5_200
3x5_244

DeadLift Load- 3,800
1x5_335
1x5_425

Squat Load- 4,725
3x5_315

First day back after the contest. Kept the weight light and volume down. I will probably do the same thing tomorrow, easy cardio Saturday, then get a good events day in Sunday.

GSM Score Sheet

The score sheet was recently posted.

http://nastrongman.com/GSM2010SCORES03.pdf

Seeing this just reaffirms what I already knew. I have to get better at the stones.

 I had a 2.5 point lead going into the last event and came in second by 2.5 points. A 5 point swing on one event can NOT happen...and will not happen again!!!

6/8/2010 (1)

Treadmill
20 min
No land speed records were challenged today. More trying to get my cardiovascular conditioning back up. I took some time off of it while working the Max DL, but have to get it back.

Seated Row
Real light...lats are still feeling that truck pull

GSM Videos

GSM and the next day

Made it home around 10:30pm last night, unloaded the car and got Donnie to bed. I finally fell asleep around midnight. Then at 6:30am this morning Donnie comes running into my room asking if he gets to workout this morning. So at 6:45am I'm in the garage spotting him. I'm so proud of that little guy. This morning after sitting in the hot sun all day he gets up and is ready to get some work done. 

He did:

Jumping Jacks x20

Deep Knee Bends x10 

Thrust & Jump x10

Push-ups x10

Clean & Press 3x5_20

Squats 2x10_20

Yoke Carry 1x40ft_90...20 ft down and back

DeadLift 1x5_40, 1x5_50, 1x5_60

Over Head Press 2x5_20

Atlas Stone 1x12_30 lb stone

He had a great workout. Me? I can bearly bend over. Decided I didn't need to wear sox today because I don't think I can touch my toes.

Yesterday went real good. I finished 2nd over all. I was in first place going into the last event, but the stones got me again. I'll get the video edited and posted tomorrow. Here is how the events went...

Max Axle Clean & Press

Opened with- 285

Second attempt-315

Third attempt- 335...4lb PR

Finished first in the event

Truck Pull

None of the SHW finished the 100ft course. First place pulled 78ft. I pulled it 68ft 4in. Not sure what my placing was on this event.I think it was fourth...but I'm not sure.

Max DeadLift

Opened with- 615 

Second attempt- 655

Third attempt- 675 miss- Some one pulled 675 in the second round so the best I could have done tie first, but I missed and got second. Wouldn't have mattered because he came behind me and pulled 700.

Yoke

Only 2 of the 10 competitors was able to finish the 100ft course. I was one of them, but a little slower...second place

 

Atlas Stones

I only got 3 stones and in a very slow time. This was very disappointing because I have been working hard on the stones for the last few months. I'll just need to train them harder!!!

Trophy and Prize...Pink APT Straps

                                         

Here are some more pics

Friend Zac Boman... Follow Zac's training blog here

 

Friend and training partner BradStanford

Donnie with Monster Energy Truck

Relaxing between Events

 

Three tired guys

 

GSM

HOME SORE AND SOUND!!!

6/2/2010 (2)

Incline Load- 5,460
1x6_135
1x6_225
2x6_275

Triceps

Saturday can't get here soon enough!!!

6/1/2010 (1)

Rotator Cuff

Axle Clean & Press Load- 1,282
1x6_130
1x1_218
1x1_284

DeadLift Load- 1,365
1x3_425
1x1_515

Ready for Saturday!!!

5/30/2010 (1)

Front Squat Load- 1,535
1x3_155
1x3_245
1x1_335

Yoke
1x100ft_500
This felt real good. Good speed and great balance. Looking forward to the event next weekend.

Atlas Stone
Worked one motioning the stone...last time before next week.

Ginger and Donnie joined me again. Ginger did clean & press, squats, horizontal pull-ups and push-ups. Donnie did clean & press, plyometrics, squats, farmers walk, atlas stone, push-ups and pull-ups.

Here is Donnie's stone lifts...listen for the loud fart he lets after the 5th lift

5/28/2010 (2)

Rotator Cuff

Incline Load- 9,350
1x10_135
1x5_225
5x5_275

Close Grip Bench Load- 3,920
2x8_245

5/27/2010 (1)

DeadLift Load- 4,515
1x5_155
1x5_245
1x1_335
1x1_425
1x1_515
1x1_605
1x1_635

This will be my last heavy deadlifting till the contest. Ended on a great note the 635 pull is a 10# PR for training. The bar I use in training is a lot stiffer then the bar in the contest, so I am excited about the event.

5/25/2010 (1)

Rotator Cuff

Axle Clean & Press Load-2,778
1x10_130
1x3_218
1x2_262
1x1_300
1x0_328

Incline Load- 4,210
1x5_275
3x3_315

Triceps

This was not a good workout, the axle just didn't feel good. I think the yoke on Saturday took more out of me then I realized. So I decided to go back and do it again after lunch...

Axle Clean & Press Load- 3,228
1x6_130
1x3_218
1x1_262
1x1_306
1x1_326
missed 350...decided to just go for it and see what would happen. My grip was shot at this point and I couldn't get the clean.

The second time around felt much better.

5/23/2010 (1)

My truck died on me this morning so I was late getting to the gym so I put off the heavy axel until tomorrow. I did do some light back work...seated rows & pull-ups so the day wasn't a total wash.

5/22/10 (2)

Squat Load- 2,400
1x6_155
1x6_245

Yoke
1x100ft_500
1x80ft_740
This will be my last heavy yoke before the contest. I'll probably do a light single (100ft) next weekend, but nothing too heavy

Atlas Stone
Continued to work on lifting light stone in one motion

5/21/2010 (1)

Rotator Cuff

Strict Over Head Press Load- 6,650
1x6_135
1x6_185
1x5_225
1x1_275*
3x6_185
*This rep wasn't totally strict. A little leg drive was used to get the bar moving off my chest, chin up was totally strict.


Close Grip Bench Load- 7,200
4x8_225

Triceps

5/19/2010 (1)

Stone Simulator
1x5_200
1x5_244
1x5_289

DeadLift Load- 2,550
1x3_335
1x1_425
1x1_515
1x1_605
missed 655x2...I planned on going for 635, but while out of the room my training partner put 655 on the bar. I broke it off the ground both times but didn't get it very high.

Seated Row

Pull-ups

5/17/2010 (2)

Jump Rope
300x

Axle Clean & Press Load-3,333
1x10_130
1x3_196
1x2_262
1x1_294
1x1_306
1x0_331
1x1_331***3lb PR

Incline Load- 2,875
1x3_315
1x2_335
1x4_315

Triceps

5/16/2010 (1)

Squat Load- 2,400

1x6_155

1x6_245

Yoke

1x100 ft_610

1x100 ft_700

Atlas Stone

Worked on one motioning stone.

Wife and son joined me for Sunday event training day again. Ginger did clean & press, squats & horizontal pull-ups. Donnie did clean & press, plyometrics, deadlift and farmers walk. Ginger took some pics of us this morning.

Donnie warming up my stone for me

Getting tape on for stones

GQ pose before the lift

5/13/2010 (1)

Rotator Cuff

Close Grip Bench Load- 17,600
1x10_135
1x10_185
8x8_225

Triceps

5/11/2010 (3)

Jump Rope
300x

Plyometrics

DeadLift Load- 3,135
1x3_335
1x1_425
1x1_515
1x1_565
1x1_625

5/10/2010 (2)

Jump Rope
300x

Axle Clean & Press Load- 3,419
1x10_130
1x5_196
1x1_218
1x1_284
1x1_309
1x1_328***7lb PR

Incline Load- 5,900
2x5_315
1x10_275

5/9/2010 (1)

Squat Load- 4,610
1x6_155
1x6_245
1x3_335
1x2_385
1x1_435

Yoke
1x100_500
1x100_600

I wanted to do a run with 700, but on the second 50ft of the 600 the yoke took a hard swing and kind of tweaked my low back. Decided to stop there and watch my wife and son finish their stuff.

5/7/2010 (2)

Jump Rope
300x

Plyometrics

Axle Clean & Press Load- 2,938
1x10_130
1x1_218
5x1_284

I was suppose to do Olympic Cleans today ut my legs didn't feel up to it, so I decided to do some Axel cleans instead. I also skipped Front Squats. I want to be well rested for the yoke this weekend.

5/6/2010 (1)

Rotator Cuff

Close Grip Bench Load- 9,580
1x10-135
1x8_185
5x6_225

Seated Row

5/4/2010 (3)

Jump Rope
300x

Plyometrics

DeadLift Load- 4,995
1x3_335
1x3_425
1x3_515
1x2_585

Seated Row

5/3/2010 (2)

Jump Rope
300x

Rotator Cuff

Axle Clean & Press Load- 3,645
1x10_130
1x3_218
1x3_262
1x1_284
1x1_300
1x1_321

Triceps

Reverse Curls
-with axle

5/2/2010 (1)

Squat Load- 4,560
1x6_155
1x6_245
1x3_335
1x3_385

Atlas Stone

Stayed off the yoke this week to let the low back rest.

This morning was an especially fun one for me because my wife came out for her first strongman (woman) workout. She did some lunges to warm-up then three 100ft farmers walks (turn at 50ft) with 50# per hand and 3x10 clean and press. She did very good for her first strongman training. She has no aspirations of competing...yet!!! But it gets into your blood and you can't help but want to compete eventually. My son hearing the fun decided to come join us. He did 3x10 on the deadlift and two 30ft farmers walks with 50# per hand and some pull-ups. Wasn't the most intense workout I've ever had but it was a lot more fun then I've had while training in a long time.

4/30/2010 (2)

Jump Rope
300x

Plyometrics

Stone Simulator
1x5_200
1x5_245
1x5_289

Clean Load- 1,012
1x1_220
3x1_264

Front Squat Load- 1,065
1x1_335
1x1_355
1x1_375

4/29/2010 (1)

Rotator Cuff

Incline Load- 10,935
1x10_135
1x8_225
3x3_315
3x6_275

Pull-ups

Seated Row

4/28/2010

I decided not to train today. Upper back is real sore from DeadLifting yesterday. I really like the narrower stance, but it is working my upper back a lot more. I am going to do some pressing tomorrow then clean and front squat on Friday.


Right now I am also planning on skipping the yoke on Sunday. It is a very intense event and I think doing it every week might be too much. I might so one light carry with 500-550, but probably get some extra stone work in instead.

4/27/2010 (3)

Jump Rope
300x

Pull-ups

DeadLift Load- 6,245
1x3_335
1x3_425
1x3_515
2x2_605

4/26/2010 (2)

Jump Rope
300x

Rotator Cuff

Axel Clean & Press Load- 3,758
1x10_130
1x6_196
1x2_216
1x1_262
1x1_284
1x1_300

Reverse Curls
-with axel

4/25/2010 (1)

Squat Load- 4,410
1x6_155
1x6_245
1x6_335

Yoke
1x100ft_550 turn at 50ft
1x100ft_650 turn at 50ft

Atlas Stone

4/23/2010 (6)

Rotator Cuff

Strict Over Head Press Load- 6,260
1x10_45
1x6_135
2x5_225
1x4_225
1x10_185

Glose Grip Bench Load- 4,545
1x3_275
1x3_295
3x3_315

4/22/2010 (5)

Jump Rope
300x

Plyometrics

Stone Simulator
1x3_200
1x3_245
1x3_289
1x1_334
1x1_356

Clean Load- 2,068
1x2_242
3x2_264

Front Squat Load- 1,180
2x2_295

Went light on Cleans and Squats today. After the yoke on Sunday and DLing on Tuesday my legs and low back are feeling it. I may back burner front squats until after GA strongest Man is over. Just can't get everything in all the time.

Central Ga Strongest Man Score Sheet

The official score sheet has been posted. I did better in some areas then I thought and worse in others. I came in 3rd in the tire flip which is better than I thought I did, but I came in 5th in the stones which is worse than I thought I did. It was still one of my best stone runs, which shows how much work I need on them. The real killer for me though was the raising bar DL. There was a 4 way tie for first which bumped me down to 5th place points.


Log C&P- Tie 1st
Medley- 5th
Tire- 3rd
DL- Tie 5th
Stones- 5th

I have a lot of work to do before June 5th!!!


http://nastrongmaninc.com/pdf/results/FinalCopyMaconGaStrongManResults10.pdf

4/21/2010 (4)

Rotator Cuff

Incline Load- 9,975
1x10_135
1x6_225
1x4_315
1x2_335
1x3_315
2x6_275
1x4_275

4/20/2010 (3)

Jump Rope
300x

Plyometrics

Over Head Squat Load- 2,073
1x5_45
1x5_110
1x3_154
1x2_198
1x2_220

DeadLift Load- 5,520
1x3_335
1x3_425
1x3_515
1x3_565

I'm trying a narrower foot position and hand placement. Hopeing it will allow me to take greater advantage of bar bend. Today was my first workout trying it. I seemed to feel it in my back more then with my usual wider position. Not sure if this is from Sunday's yoke carries for the narrower stance. I liked the way they felt though. I'm going to be sticking with it.

Seated Row

4/19/2010 (2)

Jump Rope
300x

Axel Clean & Press Load- 4,902
Clean once then press
1x6_130
1x6_196
1x6_216
1x3_262
3x1_284

4/18/2010 (1)

Squat Load- 2,400
-Super set with pull-ups
1x6_155
1x6_245

Yoke
1x500_100ft ---50 ft down & back
1x750_50 ft---25 ft down & back

Atlas Stone

4/16/2010 (5)

Rotator Cuff

Log Clean & Press Load- 5,436
-Clean every rep except first set
1x10_90
1x6_156
3x6_200
My next contest has an axel C&P instead of log, so I am going to focus on the axel. I don't want to totally stop the log so I'm going to do it more as an accessory lift.

Close Grip Bench Load- 11,410
1x6_225
1x6_275
1x6_285
1x5_295
1x4_305
1x2_315
1x15_225