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!!!