3/31/2010 (3)

Rotator Cuff

Incline Load- 7,575
1x10_135
1x6_225
1x5_315
2x6_275

Continuing to taper off.

3/30/2010 (2)

Pull-ups

Seated Row

Treadmill
20 min

Begining to cut down on the accessory lifting to get ready for the contest. It is now only 11 days away now!!!

3/29/2010 (1)

Rotator Cuff

Log Clean & Press Load- 3,676
-Clean ever rep except on first set
1x10_90
1x3_156
1x3_200
1x7_244- 60 sec

Blocked DeadLift Load- 1,545
-16 inch pick-up
1x1_425
1x1_515
1x1_605
2 misses with 655

3/27/2010 (7)

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

Medley
Tire for 6 flips, Keg 220 for 50 ft, farmers 280 for 50 ft

I did this medley 2 times and thought I was going to pass out both times. It was really rough, but great training.

Atlas Stone
Today was a great stone training day. I still hate the event, but not as much as I use to.

3/26/2010 (6)

Rotator Cuff

Strict Over Head Press with Log Load- 10,518
1x10_90
1x10_135
1x6_178
6x6_200

Close Grip Bench Load- 5,475
1x6_225
3x5_275

Triceps

3/25/2010 (5)

Jump Rope
300x

Plyometrics

Over Head Squat Load- 643
1x5_45
1x3_88
1x1_154

Clean Load- 2,222
1x3_154
1x1_198
1x1_242
5x1_264

Front Squat Load- 1,460
1x1_335
1x1_355
1x1_375
1x1_395

3/24/2010 (4)

Rotator Cuff

Incline Load- 11,360
1x10_135
1x6_225
1x4_315
3x6_275
1x5_275
1x10_245

Triceps

3/23/2010 (3)

Seated Row

Pull-ups

Treadmill
20 min intervals

3/22/2010 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 3,744
-Clean ever set except first
1x10_90
1x5_156
1x3_200
1x(5+1)_244

Block DeadLift
1x1_515
1x1_565
1x1_605

Back feels great with contest 19 days away!!!

3/21/2010 (1)

Squat Load- 3,675
-Super set with pull-ups
1x5_155
1x5_245
1x5_335

Tire
1x10

Medley
Keg & Farmers
195 Keg for 50 ft 2x...280 farmers for 50 ft

Atlas Stone
Didn't do a lot of these. Back was starting to tightn up some.

Keg is here and weighted!!!

Got back from tellahoma TN, last night with my keg. Spent this afternoon trying to get it open. If you ever get a keg check the opening. US kegs are a lot easier to open then Euro kegs. Finally got it open and weighted with pea gravel and water. Right now it is 195+/-.  I'm going to eventually take it to 230-250, but am going to work my way there. I'll be making runs with it tomorrow.

3/19/2010 (5)

Rotator Cuff

Strict Over Head Press Load- 7,720
1x10_45
1x10_95
1x10_135
1x6_165
1x6_185
2x6_205
1x2_205

Close Grip Bench Load- 8,100
6x6_225

3/18/2010 (4)

Jump Rope
300x

Plyometrics

Over Head Squat Load- 1,787
-Super set with pull-ups
1x5_45
1x5_88
1x3_154
1x1_198
1x1_220
1x1_242

Clean Load- 1,562
1x3_198
1x2_220
2x1_264

Front Squat Load- 1,390
3x1_335
1x1_385

Stayed fairly light today still not trusting the back 100%. Real happy with how it went. This weekend is the event taining and I was hoping to make it down there, but my son has a church event we have to be at. Shouldn't be too big of an issue thouth I have done all these event. I was wanting to get to try the tire since everyone is differant.

I have also located a keg I am going to buy friday. I'll pick up about 180# of gravel to fill it up and get some carrys in on Sunday morning.

3/17/2010 (3)

Rotator Cuff

Incline Load- 12,455
1x10_95
1x10_135
1x10_185
1x6_225
1x6_275
1x2_315
2x6_275
1x5_275

Triceps

3/16/2010 (2)

Jump Rope
300x

Seated Row

Pull-ups

Treadmill
25 min intervals

3/15/2010 (1)

Jump Rope
300x

Hypers

Rotator Cuff

Log Clean & Press  Load-
-2 presses for each clean
1x10/5_156
1x6/3_200
1x10/5_200
-Stopped here to to see how the back would react. Still feels good. If it continues to feel good I'm going to go back to contest weight next week

Blocked DeadLift Load- 5,925
-14 inch pick-up
1x5_335
2x5_425
-Did the same here as I did on Log. Back feels good and strong, going up next week if everything keeps getting better.

3/13/2010 (6)

Treadmill
20 min

Happy Birthday Mom!!! Love you

3/12/2010 (5)

Rotator Cuff

Incline Load- 10,325
1x10_135
1x10_185
1x6_225
3x6_275
1x3_275

Seated Over Head Press Load- 4,140
1x6_135
3x6_185

Triceps

3/11/2010 (4)

Cardio
15 min

I normally would never do any cardio before squatting, but it really seems to loosen the back up. It is not something I will do once the spasms are gone but it served it purpose today.

Squat Load- 4,075
1x5_225
1x5_275
1x5_315
These went real well. I didn't want to push it too hard my first time back. These spasms are wierd. It will feel good then all of a sudden...snap...it will lock up.

RDL Load- 4,410
1x6_155
1x6_245
1x6_335
Did the same thing here as I did on squats. Everything seems to be good right now. I am going to rest it until Sunday when I am going to try some tire flips. Over all today was a pretty meager workout, but I made it through without aggravating the back anymore.

3/10/2010 (3)

Lat Pull

Seated Row

Pull-ups

Biceps

3/9/2010 (2)

Treadmill
30 min

Stretched for a long time after this. Still battling the spasms a little. They are much better, but still don't want to push it yet. I'm going to try some light squats on Thursday (maybe) to see how it does. The more I do the looser it gets, but if I do too much I'm afraid it will lock up again.

3/8/2010 (1)

Close Grip Bench Load- 11,300
1x10_135
1x10_185
6x6_225

Triceps

3/5/2010 (1)

Rotator Cuff

Incline Load- 12,130
1x10_45
1x10_135
1x10_185
1x10_205
1x10_225
1x8_245
1x12_185

Triceps

Back spasms are feeling better. I will probably not lift over the weekend, to let them fully recover. Next week I plan on going light with more reps to continue to let it rest and heal.

3/1/2010 (2)

Jump Rope
300x

Plyometrics

Log Clean & Press Load- 2,964
1x10_90
1x3_200- Clean every rep
1x3_244- Clean every rep
1x0_310- miss- Aggravated back spasms on attempt
1x3_244- Clean every rep

Blocked DeadLift
1x1_425
With back acting up I decised to bow out of these. I really need to get healed up. Central GA contest is only 6 weeks away.

2/28/2010 (1)

Front Squat Load- 2,755
1x5_155
1x3_205
1x3_245
1x1_195
1x1_335

Atlas Stone