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

4/15/2010 (4)

Jump Rope
300x

Plyometrics

Stone Simulator
In my continuing effort to get better at the stones I am going to begin lifting bumper plates like they were a stone. It isn't perfect. I am not able to lap it, but the part I struggle with the most is getting it off the ground and it works well for that.
1x3_198
1x3_243
1x2_288
1x2_332

Clean Load- 2,772
1x3_220
1x3_242
1x3_264
1x1_286
1x1_296
1x1_308
2x0_318- the second one was real close, but not quite

Clean Pull Load- 1,642
1x2_350
1x3_308

Front Squat Load- 2,405
1x3_335
1x2_345
1x2_355

I wanted to do more Clean Pulls and Front Squats, but I kind of blew my wad on the Cleans. I hadn't planned on going so heavy on the Cleans, but it was feeling good and I decided to keep going.

4/14/2010 (3)

Rotator Cuff

Incline Load- 10,050
1x10_135
1x6_225
1x5_315
1x6_275
3x5_275

Triceps

4/13/2010 (2)

Treadmill
20 min intervals

Pull-ups

4/12/2010 (1)

Jump Rope
300x

Rotator Cuff

Plyometrics

Axel Clean & Press Load- 3,132
Clean once & press
1x6_130
1x6_174
1x6_218

Decided to stop here. I was hoping to do some DeadLifting but the low back wasn't up to it today. Decided to stop here and not over-do it one day after a contest.

2010 Central GA Strongest Man

I had a pretty good day, not my best performance ever by any means though. I finished 4th overall. I was pleased with my log pressing and stone lifting. Had my best stone run to date, but my performance in the DeadLift and medley really set me back. I am not sure of my exact placing in each of the events. Hopefully the score sheet will be posted soon. I am going to spend a lot of time on the DeadLift in the coming weeks. I am going to try lifting with a narrower stance. I think it will allow me get more out of the bar bend. No time to dwell on it. Next contest is only 8 weeks away.

4/8/2010 (2)

Jump Rope
150x

Treadmill
10 min

4/7/2010 (1)

Rotator Cuff

Incline Load- 5,175
1x10_135
1x6_225
3x3_275

Nothing to do now but eat and rest!

4/5/2010 (2)

Rotator Cuff

Log Clean & Press Load- 3,432
- Clean each rep except on first set
1x10_90
1x3_156
1x3_200
1x6_244

Front Squat Load- 1,620
1x3_225
3x1_315

4/4/2010 (1)

Tire

Atlas Stone
This is the best they have felt yet. I'm hoping for a good run this weekend.

4/2/2010 (5)

Rotator Cuff

Strict Over Head Press Load- 4,110
1x6_135
1x6_165
1x6_185
1x6_205

Triceps

Kept today real short to continue tapering. My plan right now is to have a good event training Saturday or Sunday and some good log work on Monday. Tuesday I will do some upper body pulling then some light pressing Wednesday and then rest till contest day.

4/1/2010 (4)

Jump Rope
300x

Plyometrics

Rotator Cuff

Over Head Squat Load-1,259
1x5_45
1x5_88
1x1_154
1x1_198
1x1_242

Clean Load- 1,320
1x3_198
1x1_220
1x1_242
1x1_264

Blocked DeadLift Load- 1,685
1x1_515
1x1_565
1x1_605

Pull-ups