1/31/2010 (13)

Zercher Squats
Went real light just as a warm-up

Tire

Farmer's DeadLift & Hold
1x280

Atlas Stones

Low back is real tight from Friday's DeadLifting. Didn't want to miss a workout so I cut down on the number of sets but kept the weights the same.

1/30/2010 (12)

Treadmill
30 min

1/29/2010 (11)

Jump Rope
300x

Plyometrics

Block DeadLift Load- 9,390
-13 inch pick-up
1x6_155
1x6_242
1x1_335
1x1_425
1x1_515
1x1_565
1x0_615 Miss
1x3_515
1x4_515
1x3_515---wanted 5

Front Squat Load- 1,005
3x1_335

I like squating before DeadLifting, but I need to focus more on my DeadLift right now so I switched them up.

When I get home this afternoon I am going to try and do some Atlas stones. Don't know if it is going to happen. Legs and low back are pretty tired right now, but learning to lift stones when my I'm tired when be very beneficial.

1/28/2010 (10)

Strict Over Head Press Load- 8,870
1x10_45
1x10_95
1x6_135
6x6_185

Glose Grip Bench Load- 8,100
6x6_225

Legs are still sore and tight from the 20 repper on Tuesday. Actually caught a small cramp in my right hamstring 30 minutes ago. Because of this tightness I decided to skip the axel clean & press today and let my legs rest for the heavy DeadLifting tomorrow.

1/27/2010 (9)

Triceps

Biceps

Seated Row

1/26/2010 (8)

Jump Rope
300x

Plyometrics

Clean Load- 3,162
1x3_154
1x3_198
1x3_242
1x2_264
1x1_286
1x1_302
1x1_264

Squat Load- 8,710
1x1_385
1x1_425
1x20_295

1/25/2010 (7)

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 7,156
1x10_90
1x5_200
1x6_244
1x3_288
1x0_332- got it to the top of my head, but no lockout
1x8_244
1x4_244- started to feel it in the low back...sore from stones yesterday

Incline Load- 7,330
1x10_225
1x6_275
2x7_245

Bent Over Row

1/24/2010 (6)

Good Mornings

Tire

Atlas Stones
This is by far my least favorit event. I am really going to try and work it hard this year...still hate it though

1/23/2010 (5)

Treadmill
30 min

Pull-ups

1/22/2010 (4)

Jump Rope
300x

Front Squats Load- 3,140
1x3_155
1x3_245
1x3_295
1x2_335
1x1_385

DeadLift Load- 4,175
1x1_335
1x1_425
1x1_475
1x1_515
1x1_565
1x1_585
1x3_425**I usually DeadLift barefooted but did this set with my Olympic shoes on. Since I have been cleaning so much in the shoes, pulling from the floor barefoot felt like my groove was off. I am going to try and do all my sets next week with the shoes on and see how it feels.

1/21/2010 (3)

Strict Over Head Press Load- 4,475
1x10_45
1x10_95
1x10_135
1x6_185
1x3_205

Seated Row

Horizontal Pull-ups

Pull-ups

1/20/2010 (2)

Jump Rope
300x

Plyometrics

Clean Load- 3,150
1x3_154
1x3_198
1x3_242
1x2_264
3x1_280

Squat Load- 5,710
1x1_385
1x1_425
1x1_475
1x15_295***twenty next week

Pull-ups

1/19/2010 (1)

Today's workout was broken up into three parts because of interruptions. All together it was a good day.

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 4,028
1x10_90
1x5_200
2x6_244

As I was getting ready for my third set the phone rang and to tell me the morning meeting was rescheduled for 10 minutes from now. So rushed to the meeting and when I got back I had a little time before my first class so...

Incline Load- 13,850
1x10_135
1x10_185
1x10_225
1x6_275
3x10_225

Triceps

Time for my 11am class. After class a guy I have trying to get into strongman came in wanting to do some Log Clean & Press, so I jumped in with him.

Log Clean & Press Load- 8,700
1x10_90
1x10_156
3x10_178

1/17/2010 (8)

Good Mornings

Pull-ups

Tire

Farmers DL & Hold
2x280

1/16/2010 (7)

Treadmill
20 min

1/15/2010 (6)

Jump Rope
300x

Plyomeyrics

Pull-ups

Clean Load- 3,8223
1x3_154
1x3_198
1x3_220
1x3_242
3x2_230

Block DeadLift Load- 940
1x1_425
1x1_515
miss 605

After missing the 605 I realized I haven't DeadLifted heavy since the Christmas Classic back 0n December 12th. I'm going to re-do my Friday work out a little. Decrease the Olympic volume a little so I can spend more time on the DeadLifts.

1/14/2010 (5)

Jump Rope
300x

Plyomertics

Rotator Cuff

Axel Clean & Press Load-8,060
1x10_130
1x10_196
2x10_240

Strict Over Head Press Load- 4,920
2x10_155
1x6_155

Close Grip Bench Load- 4,650
3x8_205

Triceps

1/13/2010 (4)

Jump Rope
500x

Bent Over Row

Pull-ups
Super set with curls

Treadmill
20 min

1/12/2010 (3)

Jump Rope
300x

Plyometrics

Clean Load- 3,246
1x3_154
1x3_198
1x3_220
1x3_242
1x2_264
1x1_275

Squat Load- 3,295
1x1_385
1x1_425
1x1_475
1x6_335* My 20 repper strength really suffered from the time off. Next week I am going to drop to 295 so I'll be able to get more reps.

1/11/2010 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 4,218
1x10_90
1x5_200
1x1_244- 1 motion
1x1_266- 1 motion
1x1_288- 1 motion
1x1_300
1x5_244

Incline Load- 6,750
3x10_225

Triceps

1/10/2010 (1)

Treadmill
30 min

1/8/2010 (5)

Bent Over Row

Pull-ups

Work was closed today so I got another day off. It was in the low teens outside today and in the low tweentys in the garage, real hard to get going today.

1/7/2010 (4)

Jump Rope
300x

Plyometrics

Rotator Cuff

Axel Clean & Press Load- 9,712
1x10_90
1x10_174
1x10_196
1x8_218
1x8_240
1x4_262

Close Grip Bench Load- 9,250
5x10_185

1/6/2010 (3)

Treadmill
40 min

Pull-ups
Super set with biceps

1/5/2010 (2)

I am really feeling those 2 weeks off. To avoid getting overly soar I have decided to work back into my training routine gradually. Today I went with modert weight (around 75-80%) but kept the reps real low.

Jump Rope
300x

Plyometrics

Clean Load- 2,464
1x3_154
1x3_198
1x3_220
1x2_242
1x1_264

Squat Load- 1,085
1x1_315
1x1_365
1x1_405

1/4/2010 (1)

I had a good Christmas break and really enjoyed the time off with my son. But it is time to get back to work.

Jump Rope
300

Plyometrics

Log Clean & Press Load- 4,256
1x10_90
1x10_156
1x5_200
1x1_244- 1 motion
1x1_266- 1 motion
1x1_286

Incline Load- 4,050
3x6_225