12/28/2011 (1)

Squats Load- 2,400
1x6_155
1x6_245

Tire

Farmers Walk
2x50 ft_280 per hand

12/26/2011 (1)

Front Squat Load- 2,265
1x3_155
1x3_245
1x1_335
1x1_355
1x1_375

Axle DeadLift Load- 1,820
1x3_310
1x1_400
1x1_490

12/23/2011 (1)

Squat Load- 5,580
1x8_155
1x8_245
1x8_335

Farmers DeadLift & Hold
1xMax_280 per hand

Axle Floor Press Load- 3,780
1x6_120
1x6_210
1x6_300

12/21/2011 (1)

Front Squat Load- 1,845
1x5_155
1x3_245
1x1_335

Farmers Walk
1x100 ft_230 per hand

12/19/2011 (1)

Jump Rope
300x

Plyometrics

Axle Clean & Press Load- 2,568
1x8_130
1x3_218
1x1_262
2x1_306

Axle DeadLift Load- 2,690
1x1_430
2x2_560

12/16/2011 (2)

Squat Load- 5,670
1x10_135
1x8_225
1x8_315

High Rack Pulls Load-  4,040
- with axle
1x2_400
1x2_500
1x1_560 held at lockout for 10 sec
1x3_560 held each rep at lockout for 5 sec
Did these more for the grip work then for the DeadLift work.

12/15/2011 (1)

Rotator Cuff

Bench Load- 3,155
1x10_135
1x5_225
1x1_315
1x1_365
2x miss_410

Lockouts
1x1_475

Dips

12/13/2011 (3)

Jump Rope
300x

Ploymetrics

Front Squats Load- 2,460
1x3_225
1x2_315
1x1_365
1x1_385
1x1_405

Axle Clean Load- 524
2x1_262

Axle DeadLift Load- 5,600
1x5_400
1x8_450

12/12/2011 (2)

Jump Rope
300x

Plyometrics

Log Clean & Press Load- 2,674
1x10_90
1x3_200
1x1_266
1x1_288
2x1_310

Jerk Load- 2,090
1x3_286
2x2_308

Incline Load- 2,475
1x9_275
Might have had 10, but I was alone in the weight room and wasn't confident enough to try it.

12/11/2011 (1)

Pull-ups

Atlas Stone

12/9/2011 (2)

Front Squat Load- 1,694
1x3_198
1x3_264
1x3_308

Clean Load- 858
1x1_264
1x1_286
1x1_308

Squat Load- 4,320
1x6_315
1x6_405

12/8/2011 (1)

Rotator Cuff

Bench Load- 4,940
1x10_135
1x5_225
1x3_315
1x1_365
3x1_385

Lockouts Load- 930
1x1_455
1x1_475

Triceps

12/6/2011 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 4,056
1x10_90
1x3_200
1x3_266
1x3_288
1x3_298

DeadLift Load- 4,455
1x3_425
1x3_515
1x3_515

12/5/2011 (1)

Jump Rope
300x

Plyometrics

Hang Clean Pull Load- 5,170
1x5_198
1x5_242
3x3_330

Jerk Load- 2,398
1x3_242
1x2_286
1x1_308
1x3_264

Incline Load- 4,275
1x8_225
1x9_275

12/4/2011 (6)

Front Squat Load- 1,760
1x3_198
1x2_264
1x1_308
1x1_330

Clean Load- 1,474
1x1_264
1x1_286
3x1_308

Squat Load- 5,424
1x6_275
1x6_315
1x6_365

12/1/2011 (5)

Rotator Cuff

Bench Load- 4,365
1x10_135
1x3_275
1x1_365
2x2_365
1x1_365

Close Grip Bench Load- 4,575
3x3_315
1x5_275

11/30/2011 (4)

Bent Over Row

Pull-ups

11/29/2011 (3)

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 2,364
1x10_90
1x3_200
1x1_266
1x1_288
1x1_310
1x1_320- Got the clean missed the press

DeadLift Load- 4,485
1x3_425
2x3_535

11/28/2011 (2)

Jump Rope
300x

Plyometrics

Hang Clean Pull Load- 4,158
1x3_154
1x3_242
3x3_330

Jerk Load- 1,892
1x3_198
1x3_242
2x1_286

Incline Load- 4,275
1x8_225
1x9_275

11/27/2011 (1)

Front Sqauts Load- 3,175
1x3_155
1x3_205
1x3_245
1x1_295
1x1_335
1x1_355
1x1_375

11/23/2011 (4)

Pull-ups

Bent Over Row

11/22/2011 (3)

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 5,068
1x10_90
1x3_200
1x3_266
1x3_288
1x2_288
1x5_266

DeadLift Load- 4,425
1x3_425
2x3_525

11/21/2011 (2)

Jump Rope
300x

Plyometrics

Jerk Load- 1,980
1x3_198
1x3_220
1x3_242

Incline Load- 6,300
1x6_225
3x6_275

Triceps

11/20/2011 (1)

Front Squat Load- 2,740
1x3_155
1x3_205
1x3_245
1x2_295
1x1_335

Over slept a little this morning and had to cut it short.

11/18/2011 (5)

Front Squat Load- 2,002
1x3_198
1x3_264
1x2_308

Clean Load- 1,424
1x1_264
1x1_274
1x1_284
1x1_294
1x1_308

Squat Load- 5,670
3x6_315

Keg Carry
1x50ft_220

11/17/2011 (4)

Rotator Cuff

Bench Load- 5,610
1x10_135
1x5_225
1x3_315
3x2_365

Close Grip Bench Load- 2,835
3x3_315

11/16/2011 (3)

Pull-ups

Bent Over Rows

Just some extra stuff, no core lifts

11/15/2011 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 3,206
1x10_90
1x2_200
1x2_244
1x2_266
1x2_288
1x1_310

11/14/2011 (1)

Rotator Cuff

Incline Load- 5,745
1x10_135
1x8_225
1x3_315
1x6_275

Strict Over Head Press Load- 3,030
1x6_135
2x6_185

Pull-ups
Super set with dips

11/11/2011 (2)

Squat Load- 6,480
1x6_135
1x6_225
1x6_315
1x6_405

Pull-ups

11/10/2011 (1)

Rotator Cuff

Bench Load- 3,885
1x10_135
1x5_225
1x1_315
3x1_365

11/8/2011 (2)

Log Clean & Press Load- 2,900
1x10_90
2x5_200

DeadLift Load- 3,555
1x3_335
2x3_425

Keeping with the light week to get over the last little bit of the cold.

11/7/2011 (1)

Incline Load- 7,860
1x10_135
1x8_225
1x6_275
1x4_315
1x8_225

I have been fighting a cold for a little over 3 weeks now. Decided to take last week off and try and get totally better. I'm still not totally over it yet, but feeling much better. I'm going to stay light this week with reduced volume and try to get totally better.

10/31/2011 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Incline Load- 4,800
1x10_135
1x8_225
1x6_275

Pull-ups
Super set with dips

Triceps

10/30/2011 (1)

Front Squats Load- 4,200
1x3_155
1x3_205
1x3_245
1x3_295
1x1_345
1x1_365
1x1_385
1x1_405

10/28/2011 (2)

Front Squat Load- 2,716
1x3_154
1x3_198
1x3_242
1x1_274
1x1_308
1x1_352

Clean Load- 1,584
3x2_264

Axle Clean Load- 918
3x1_306

10/27/2011 (1)

Rotator Cuff

Bench Load- 3,590
1x10_135
1x5_225
1x1_315
1x1_395
1x1_405
1x1_410- Miss

Lockouts Load- 960
1x1_475
1x1_485

10/25/2011 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 4,230
1x10_90
1x5_156
1x5_200
1x3_266
1x4_288

DeadLift Load- 4,425
1x3_425
2x3_525

10/24/2011 (1)

Jump Rope
300x

Plyometrics

Incline Load- 9,375
1x10_135
1x8_225
1x5_315
1x5_295
1x5_275
1x8_225

Pull-ups
Super set with pull-ups

10/20/2011 (1)

Rotator Cuff

Bench Load- 5,070
1x10_135
1x5_225
1x3_315
3x2_375

Close Grip Bench Load- 5,310
3x6_295

225 Rep Test  Load- 4,950
Got 22 reps--- 2 rep PR

10/18/2011 (3)

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 4,276
1x10_90
1x5_156
1x5_200
2x3_266

10/17/2011 (2)

Rotator Cuff

Incline Load- 9,675
1x10_135
1x8_225
5x3_315
1x8_225

Pull-ups
Super Set with dips

Triceps

10/16/2011 (1)

Front Squats Load- 4,160
1x3_155
1x3_205
1x3_245
1x3_295
1x1_335
1x1_355
1x1_375
1x1_395

10/13/2011 (1)

Rotator Cuff

Bench Load- 3,885
1x10_135
1x5_225
1x1_315
1x1_365
Missed 405 twice
1x2_365

Lockouts
1x1_475
Missed 485

10/11/2011 (2)

DeadLift Load- 6,265
1x10_155
1x5_245
1x3_335
1x2_425
1x1_495
1x1_555
1x1_585

10/10/2011 (1)

Rotator Cuff

Incline Load- 10,765
1x10_135
1x8_225
1x6_295
1x5_315
1x2_335
2x8_225

Pull-ups
Super set with dips

10/7/2011 (2)

Front Squats Load- 2,068
1x3_154
1x3_198
1x3_242
1x1_286

Clean Load- 1,254
1x1_164
1x1_308
1x1_318
1x1_264

10/6/2011 (1)

Rotator Cuff

Bench Load- 5,670
1x10_135
1x5_225
1x3_315
3x2_375

Close Grip Bench Load- 2,950
2x5_295

225 Rep Test Load- 4,050
Got 18 reps this week

10/4/2011 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 4,466
1x10_90
1x5_154
1x5_200
1x5_244
1x2_288

DeadLift Load- 2,515
1x2_425
3x1_555

10/3/2011 (1)

Rotator Cuff

Incline Load- 8,100
1x10_135
1x8_225
2x5_315
1x8_225

Pull-ups
Super set with dips

Legs aren't too sore from all the stair climbing, but was real tired this morning from all the running around.

10/2/2011 Water Park

Took my son to an indoor water park for his 9th birthday this weekend. Didn't do any official training, but probably climbed 70 flights of stairs going up the water slides. Legs will probably be a little sore tomorrow and as my training mentor "The Bowmanowski" would say...That has to count for something.

9/30/2011 (2)

Front Squat Load- 2,048
1x3_220
1x2_264
1x1_308
1x1_352

Clean Load- 1,188
1x1_264
3x1_308

9/29/2011 (1)

Rotator Cuff

Bench Load- 4,605
1x10_135
1x5_225
1x3_315
3x1_395

Lockouts Load- 950
2x1_475

9/27/2011 (3)

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 2,342
1x10_90
1x3_200
1x2_266
1x1_310
1x1_330- Miss

DeadLift Load- 3,070
1x2_425
2x2_555

9/26/2011 (2)

Rotator Cuff

Incline Load- 12,240
1x10_135
1x8_225
1x6_315
4x8_225

Pull-ups
Super set with dips

Seated Rows

Triceps

9/25/2011 (1)

Squat Load- 6,720
1x6_155
1x6_245
1x6_335
1x6_385

Farmers DeadLift & Hold

9/22/2011 (1)

Rotator Cuff

Bench Load- 6,705
1x10_135
1x5_225
1x3_315
3x3_365

Close Grip Bench Load- 4,125
3x5_275

9/20/2011 (2)

Log Clean & Press Load- 3,718
1x10_90
1x5_156
1x5_200
1x3_250
1x1_288

DeadLift Load- 6,160
1x2_455
5x2_525

9/19/2011 (1)

Rotator Cuff

Incline Load- 11,430
1x10_135
1x8_225
1x6_295
1x4_315
1x6_275
2x8_225

Triceps

Pull-ups
-Super set with dips

Seated Row

9/16/2011 (2)

Plyometrics

Front Squats
1x3_198
1x3_242
1x2_264
1x1_308

Clean Load- 1,220
1x1_264
1x1_308
1x1_318
1x1_330

Front Squat Load- 3,308 (total)
1x1_374
1x1_384
1x1_394

9/15/2011 (1)

Rotator Cuff

Bench Load- 4,170
1x10_135
1x5_225
1x3_315
1x1_365
1x1_385
Missed 410 twice.

Lockouts Load- 1,385
1x2_455
1x1_475
Missed 500

9/13/2011 (3)

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 3,318
1x10_90
1x5_200
1x3_266
1x2_310

DeadLift Load- 3,675
2x2_525
1x3_525

9/12/2011 (2)

Incline Load- 9,975
1x10_135
1x8_225
1x5_315
1x6_275
2x8_225

Pull-ups
-Super set with dips

Seated Row

9/11/2011 (1)

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

Tire

Atlas Stone

9/9/2011 (2)

Plyometrics

Clean Load- 1,594
1x2_220
1x2_264
1x1_308
1x1_318

Front Squat Load- 1,520
1x1_335
1x1_385
1x1_395
1x1_405

9/8/2011 (1)

Rotator Cuff

Bench Load- 7,215
1x10_135
1x5_225
1x5_315
1x5_335
1x3_365
1x1_395

Close Grip Bench Load- 1,340
2x2_335

225 Rep Test Load- 4,275
1x19_225

9/6/2011 (1) Birthday PR Attempt

Jump Rope
300x

Plyometrics


Log Clean & Press Load- 2,211
1x10_90
1x3_200
1x2_266
1x1_310
1x1_335 *5# PR

9/4/2011 (1)

Front Squat Load- 2,590
1x3_155
1x3_245
1x3_335
1x1_385

Squat Load- 1,275
1x3_425

I planned on doing more but will be going for a birthday PR on Tuesday so I decided to take it a little easy and save it.

9/2/2011 (2)

Plyometrics

Clean Load- 2,090
1x2_220
1x2_242
1x1_264
1x1_286
2x1_308

Started to set up for front squat and someone needed me to do something. Training at work is great until you have to work.

9/1/2011 (1)

Rotator Cuff

Bench Load- 7,900
1x10_135
1x8_225
1x6_315
1x3_365
1x1_385
1x4_345

Close Grip Bench Load- 945
1x3_315

Lockouts Load- 2,025
1x2_405
1x0_455
1x3_405

8/30/2011 (3)

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 4,248
1x10_90
1x5_200
1x3_266
1x2_310
1x3_310

DeadLift Load- 5,850
1x2_425
5x2_500 *15 Bowmanowski shrugs on the last set

8/29/2011 (2)

Rotator Cuff

Incline Load- 8,300
1x10_135
1x10_225
1x5_315
1x5_295
1x6_275

Pull-ups
-Super set with dips

Triceps

Curls

8/28/2011 (1)

Front Squat Load- 2,205
1x3_155
1x3_245
1x3_385

Squat Load- 2,855
1x3_385
1x1_425-- Wanted a triple, but lost my balance and decided to go for the rack
1x3_425--Came back and got it on the second try

8/25/2011 (1)

Rotator Cuff

Bench Load- 8,210
1x10_135
1x10_225
1x5_315
2x2_365
1x5_315

Close Grip Bench Load- 1,890
2x3_315

8/23/2011 (3)

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 3,628
1x10_90
1x5_200
1x3_266
1x1_310
1x2_310

DeadLift Load- 3,850
1x2_425
3x2_500

8/22/2011 (2)

Rotator Cuff

Incline Load- 9,990
1x10_135
1x8_225
1x5_315
3x6_275

Pull-ups

Bent Over Row

8/21/2011 (1)

Squats Load- 5,495
1x5_155
1x5_245
1x3_335
1x3_385
1x2_425
1x1_475

8/18/2011 (1)

Rotator Cuff

Bench Load- 7,190
1x10_135
1x10_225
1x6_275
1x5_315
1x1_365

Close Grip Bench Load- 2,835
3x3_315

Lockouts Load- 1,215
1x3_405
1x1_455- Miss

Seems the time off didn't hurt the lower end rep strength too much, but really hammered the upper end max strength.

8/16/2011 (2)

Jump Rope
300x

Plyometics

Log Clean & Press Load- 3,828
1x10_90
1x3_200
1x3_244
2x3_266

DeadLift Load- 2,850
1x2_425
2x2_500

8/15/2011 (1)

Rotator Cuff

Log Clean & Press Load- 3,792
1x10_90
1x10_156
1x3_200
1x3_244

Incline Load- 4,395
1x8_225
1x3_315
1x6_275

Took some time off to celebrate the birth of my second child. I got a little training in over the past 2 weeks, but not enough to both logging here.

7/26/2011 (2)

Jump Rope
300x

Plyometrics

Squats Load- 4,650
1x5_225
1x3_315
1x3_405
1x3_455

Axle DeadLift Load- 2,606
1x3_350
1x1_460
2x1_548

7/25/2011 (1)

Rotator Cuff

Log Clean & Press Load- 4,500
1x10_90
1x3_200
1x15_200

Incline Load- 6,625
1x5_225
1x5_245
1x5_265
1x5_285
1x5_305

7/21/2011 (1)

Rotator Cuff

Bench Load- 5,810
1x10_135
1x8_225
1x6_315
1x2_385
1x1_385 with pause...miss

Close Grip Bench Load- 3,150
2x5_315

7/19/2011 (3)

Jump Rope
300x

Plyometrics

Squats Load- 2,835
1x3_225
1x3_315
1x3_405

Axle DeadLift Load- 1,720
1x3_290
1x1_380
1x1_470

7/18/2011 (2)

Rotator Cuff

Log Clean & Press Load- 5,660
1x10_90
1x10_156
2x8_200

Incline Load- 4575
1x6_225
1x6_275
1x5_315

Triceps

7/17/2011 (1)

Squat Load- 2,400
1x6_155
1x6_245

Truck Pull
2x40 ft_ Ram 1500

Over slept a little this morning...

7/15/2011 (2)

Jump Rope
300x

Plyometrics

Front Squats Load- 3,254
1x2_220
1x2_264
1x2_330
1x1_374
1x1_394
1x1_418
1x1_440-- PR #5

Clean Load- 1,188
1x1_264
3x1_308

Hang Snatch Load- 1,386
3x3_154

7/14/2011 (1)

Rotator Cuff

Bench Load- 6,975
1x10_135
1x8_225
1x5_315
3x2_375

Close Grip Bench Load- 2,835
3x3_315

Lockouts
1x1_455

7/12/2011 (2)

Jump Rope
300x

Plyometrics

Squats Load- 5,985
1x3_225
1x4_315
2x5_405

DeadLift Load- 4,825
1x3_315
1x3_405
1x3_495
1x1_575
1x1_605

Bent Over Rows

7/11/2011 (1)

Rotator Cuff

Log Clean & Press Load- 6,060
1x10_90
1x10_156
3x6_200

Incline Load- 3,000
1x6_225
1x6_275

7/7/2011 (1)

Rotator Cuff

Bench Load- 7,645
1x10_135
1x8_225
1x5_315
2x3_365
1x2_365

Close Grip Bench Load- 3,150
2x5_315

7/5/2011 (1)

Jump Rope
300x

Plyometrics

Squats Load- 3,525
1x3_225
1x3_315
1x1_405
3x1_500

DeadLift Load- 2,305
1x3_405
1x2_545

7/3/2011 (1)

Squat Load- 4,835
1x6_155
1x6_245
1x6_335
1x1_425

Truck Pull
3x40 ft Dodge Ram 1500

Tire

7/1/2011 (2)

Jump Rope
300x

Plyometrics

Clean Load- 1,210
1x2_198
1x1_242
1x1_264
1x1_308

6/30/2011 (1)

Rotator Cuff

Bench Load- 5,575
1x10_135
1x8_225
1x3_315
1x3_365
1x1_385

Lockouts Load- 1,820
2x2_455

Incline Load- 3,150
1x6_275
1x5_300

6/28/2011 (2)

Jump Rope
300x

Plyometrics

Squats Load- 3,785
1x3_225
1x3_315
1x3_405
1x2_475

DeadLift Load- 4,360
1x3_315
1x3_405
1x2_495
1x2_605
1x0_660 Went for the PR, but it was a no go

Pull-ups

6/27/2011 (1)

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 3,000
1x10_90
1x3_200
6x1_250 - All done with one motion

Jerk Load- 1,584
3x2_264

6/24/2011

Jump Rope
300x

Plyometrics

Over Head Squats Load- 1,716
1x3_154
1x3_198
1x3_220

The next set was suppose to be a double with 242. On the first rep my low back tweaked a little and I dumped the bar. After a little stretching and some self chiropractic work its ok. I decided to stop and not push it today.

6/23/2011 (1)

Rotator Cuff

Bench Press Load- 5,890
1x10_135
1x8_225
1x4_315
1x3_365
1x1_385

Lockouts Load- 2,275
5x1_455

I stopped here instead of doing inclines and close grip bench also. I had some deep joint soreness when I started and decided to decrease the volume and rest some.

6/21/2011 (3)

Jump Rope
300x

Plyometrics

Squat Load- 4,200
1x3_225
1x3_315
1x3_405
1x3_455

DeadLift Load- 3,660
1x3_315
1x3_405
1x3_500

6/20/2011 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Axle Clean & Press Load- 3,444
1x6_130
1x5_240
1x3_284
1x2_306

Jerk Load- 2,640
2x5_264

Bench Load- 1,575
-Long pause on every rep
5x1_315

Triceps

6/19/2011 (1)

Squat Load- 1,600
1x8_155
1x8_245

Tire

Farmers Walk
1x100_230-Turn at 50

6/17/2011 (2)

Jump Rope
300x

Plyometrics

Clean Pull Load- 4,356
1x3_242
1x3_286
3x3_308

Front Squats Load- 2,090
1x3_275
1x1_315
1x1_365
1x1_405

6/16/2011 (1)

Rotator Cuff

Bench  Load- 5,595
1x10_135
1x8_225
1x3_315
2x2_375
1x1_375 with pause

Lockouts Load- 1,390
1x2_455
1x1_480
1x0_500

Incline Load- 4,400
2x8_275

Close Grip Bench Load- 2,655
1x5_295
1x4_295

6/14/2011 (2)

Jump Rope
300x

Plyometrics

Squat Load- 4,650
1x5_225
1x3_315
1x3_405
1x2_455---Form & Depth Check Video
1x1_455



DeadLift Load- 5,735
1x3_315
1x3_405
1x2_495
1x1_605
2x2_495

6/13/2011 (1)

Jump Rope
300x

Plyometrics

Over Head Squats Load- 2,068
1x3_110
1x3_154
1x3_198
1x2_220
1x1_242

Axle Clean & Press Load- 1,574
1x3_240
1x2_274
1x1_306

Jerk Load- 2,376
3x3_264

Bench Load- 660
-Long Pause
2x1_330

6/10/2011 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 3,000
1x10_90
1x3_200
2x3_250

Clean Load- 2,596
1x2_220
1x2_242
1x2_264
2x2_286

Clean Pull  Load- 1,496
2x2_374

Front Squat Load- 2,288
1x2_374
1x5_308

6/9/2011 (1)

Rotator Cuff

Bench Load- 6,550
1x10_135
1x8_225
1x5_315
2x2_365
1x1_365 with pause

Lockouts Load- 905
1x1_435
1x1_470
1x0_505

Incline Load- 4,950
3x6_275

Close Grip Bench Load- 3,300
2x6_275

6/7/2011 (2)

Jump Rope
300x

Plyometrics

Squat Load- 4,245
1x3_225
1x3_315
1x3_405
1x1_500
1x2_455

DeadLift Load- 3,575
1x2_405
1x2_495
1x2_545
1x1_585

6/6/2011 (1)

Jump Rope
300x

Plyometrics

Over Head Squat Load- 1,100
1x3_154
1x2_198
1x1_242

Jerk Load- 2,376
3x3_264

Bench Load- 1,220
-Pause on all reps
1x1_275
3x1_315

6/3/2011 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 3,750
1x10_90
1x3_200
3x3_250

Clean Load- 2,069
1x1_220
1x1_264
1x1_289
1x1_308
1x1_318
1x1_330
1x1_340
I went for 352 a couple of times. I was real close on the second try, but it was a no go.

Front Squat Load- 1,496
1x2_352
1x1_374
1x1_418

Lat Pull

6/2/2011 (1)

Rotator Cuff

Bench Load- 4,050
1x10_135
1x6_225
1x3_315
1x0_405 Close
1x1_405---20#PR

Close Grip Bench Load- 3,585
1x5_315
2x3_335

Incline Load- 5,400
3x8_225

5/31/2011 (1)

Jump Rope
300x

Plyometrics

Squat Load- 4,110
1x3_225
1x3_315
1x3_405
1x3_425

DeadLift Load- 2,885
1x3_315
1x1_405
1x1_455
1x1_495
1x1_585

5/29/2011 (1)

Pull-ups

Plyometrics

Tire

5/27/2011 (1)

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 3,750
1x10_90
1x3_200
3x3_250

Clean Load- 2,904
1x2_198
1x2_220
1x2_242
3x2_264

Clean Pull Load- 1,914
1x3_308
1x3_330

Front Squat Load- 1,386
1x2_330
1x1_352
1x1_374

Products I Recommend

Check back...I'll be adding new products as I try them

Switched over to this tack a few months ago and really like it. It goes on easy, holds well and is super easy to clean up.



I've used these straps for a couple of years now and they are real durable. Mine are going on 6 years old now and show some signs of wear, but they have a lot of life left in them.


This is a great book especially for the beginner. It teaches the basic lifts and keeps everything real simple.



This book has really good illustrations of a lot of lifts and shows how slight variations in body position or bar position can change which muscles are worked or how the muscles are worked.

This is a great chalk. Does its job at keeps the hands dry and at a good price.




I've used ON products for a few years now. I have tried others, but always seem to come back to this stuff.


This is a unique product. Most protein powder is made from milk bi-products (whey). They are fast digesting and good for an after workout shake, but not for normal meal replacement. This one is made from meat. It is slower to digest and really good for times when you need protein and calories and can't eat.

Fenugreek is an herbal supplement that most people associate with breast feeding mothers, and it good for that, but it is also been shown to be a natural testosterone booster. It smells like maple syrup and will make your armpits smell that way as well, but it seems to help with added strength and recovery.

We just put these in our new athletic weight room. They are great weights and seem very durable. I'm looking forward to many years on these.

 

I don't have one of these bars...yet. I have used them many times in competition and love them. They are great bars and whenever my bar at home needs replaceing it will be one of these.



I have been using these Olympic Shoes for a long time and they have held up very well. They give great support and really helped with my lifting,

These are a solid set of Farmer Walk handles. The Farmer's Walk is a great exercise for training the grip. They can also double as a side handle deadlift, training for frame carry or car deadlift.

These are the original thick Rehbands. Rehband makes the best knee sleeves and these are legal in most if not all powerlifting federations.

5/24/2011 (2)

Jump Rope
300x

Plyometrics

Squat Load- 5,770
1x3_225
1x3_315
1x3_405
1x2_455
1x5_405

DeadLift Load- 3,890
1x3_405
1x1_495
1x4_545

5/23/2011 (1)

Rotator Cuff

Bench Press Load- 6,435
1x10_135
1x10_225
1x9_315

Pull-ups

Rear Delt

5/20/2011 (2)

Jump Rope
300x

Rotator Cuff

Plyometrics

Log Clean & Press Load- 3,750
1x10_90
1x3_200
3x3_250

Clean Load- 1,540
1x1_198
1x1_220
1x1_242
1x1_264
2x1_308

5/19/2011 (1)

Rotator Cuff

Bench Load- 6,160
1x10_135
1x6_225
1x3_315
1x3_345
1x2_265
1x1_385
1x1_365 with pause

Close Grip Bench Load- 3,780
2x5_315
1x2_315

Incline Load- 5,500
2x5_275
1x10_275

5/17/2011 (3)

Jump Rope
300x

Plyometrics

Squat Load- 5,940
1x6_225
1x3_315
3x3_405

DeadLift Load- 4,335
1x3_225
1x3_315
1x3_405
1x3_500

5/16/2011 (2)

Rotator Cuff

Bench Load- 7,670
1x10_135
1x10_225
1x8_315---may have had 10 if I had a spotter
1x10_275

Pull-ups

Biceps

5/15/2011 (1)

Front Squats Load- 3,090
1x3_155
1x3_245
1x3_295
1x3_335

Atlas Stone

5/12/2011 (1)

Rotator Cuff

Bench Load- 5,875
1x10_135
1x5_225
1x3_315
1x3_335
1x2_355
1x1_375
1x1_405...Miss-Score it a "Close"
1x1_365 with pause

Close Grip Bench Load- 3,030
1x6_295
1x4_315

Incline with Log Load- 2,880
1x6_300
1x3_360

Dips

5/10/2011 (3)

DeadLift Load- 5,320
-17 inch pick-up
1x5_245
1x3_335
1x1_425
1x1_515
1x1_605
1x1_675---Miss

-Off the floor
3x1_515

Thought I'd  skip all the extra warm-up (Jump Rope, Plyos ect) today to see how it went. It went alright, but I like doing it and I think it helps.

5/9/2011 (2)

Rotator Cuff

Bench Load- 9,890
1x10_135
1x10_225
1x6_315
1x9_275
1x7_275

Pull-ups

Biceps

5/8/2011 (1)

Front Squats Load- 3,475
1x3_155
1x3_245
1x3_295
1x3_335
1x1_385

Squat Load- 1,700
2x2_425

Happy Mother's Day!!!

5/5/2011 (1)

Rotator Cuff

Bench Load- 5,685
1x10_135
1x5_225
1x3_275
1x3_325
1x2_345
1x1_365
1x1_355 with pause

Incline with Log Load- 5,050
1x6_250
1x6_300
1x5_350

Close Grip Bench Load- 1,770
2x6_295

Lockouts Load- 1620
1x4_405

5/3/2011 (3)

Jump Rope
300x

Plyometrics

Front Squats Load- 1,500
1x3_225
1x3_275

Rotator Cuff

Clean & Press
-DumbBell of Awesomeness
1x8_RLRLRLRR

DeadLift Load- 3,630
1x3_245
1x2_425
1x1_515
1x1_605
1x1_655

5/2/2011 (2)

Rotator Cuff

Bench Load- 7,650
1x10_135
1x10_185
1x10_225
1x8_275

Horizontal Pull-ups

5/1/2011 (1)

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

Squat & Farmers
1x1_425 / 280_50 ft
1x1_445 / 280_50 ft

Squat & Tire
1x1_465 / 6 flips

Atlas Stone

4/29/2011

Rotator Cuff

Bench Load- 6,715
1x10_135
1x6_225
1x5_275
1x3_315
1x2_335
1x1_355
1x2_335 with pause

Close Grip Bench Load- 4,950
3x6_275

Incline Load- 3,300
2x6_275

Lockouts Load- 1,265
1x2_405
1x1_455

4/26/2011

Jump Rope
300x

Plyometrics

Over Head Squats Load- 1,540
1x3_154
1x3_198
1x2_242
1x1_264-Miss, weight went forward on me

Clean & Press
-DumbBell of Awesomeness
1x6_RLRLRL
1x8_RLRLRLRL

DeadLift Load- 5,755
1x3_335
1x2_425
1x1_515
1x1_605
1x1_655
1x1_675-Miss
1x5_425

4/24/2011

Front Squats Load- 2,675
1x3_155
1x3_245
1x1_335
1x1_355
1x1_375
1x1_390

Squat & Farmers DeadLift
1x1_425 / 280

I was running a little short of time with this being Easter.

4/21/2011

Jump Rope
300x

Plyometrics

Single Arm BarBell Snatch Load- 660
1x2_88 R-L
1x2_110 R-L
1x2_132 R-L

Clean Load- 1,232
1x2_298
1x1_242
1x1_286
1x1_308

Incline Load- 7,885
1x12_135
1x10_225
1x8_275
1x3_315
1x2_335

Bench Load- 3,445
1x5_225
1x5_275
1x3_315

My training partner, Brad, has been trying to get me to do a power lifting meet in December with him. I'm not totally convinced on doing it yet, but if I decide to I need to find the groove on regular grip bench, so we are going to add these in on Thursdays.

Close Grip Bench Load-2,200
1x8_275

Lockouts Load- 1,680
1x2_405
1x2_435

Dips

Decreasing the frequency while maintaining the volume is really making for some long training secessions. I feel real good with the extra rest though. Sticking with the 3x a week will really depend on if I have time for 2+ hour training.

4/19/2011

Jump Rope
300x

Plyometrics

Over Head Squats Load- 2,156
1x3_110
1x3_154
1x3_198
1x2_242
1x1_286

Clean & Press
-DumbBell of Awesomeness
2x6_R-L-R-L-R-L

DeadLift Load- 5,335
-17 inch pick-up
1x3_335
1x3_425
1x1_515
1x1_605
1x1_625
1x1_645
1x1_665

Log Clean & Press Load- 1,176
1x3_200
1x1_266
1x1_310

I am going to reduce my frequency to 3x a week for a few weeks and see how it goes. Tuesday, Thursday Sunday will be the lifting day. So far I'm liking it. Sunday felt real good and today went great.  The problem will be keeping the volume the same while cutting frequency.

4/17/2011 (1)

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

Squat & Farmers
2x1_425...50 ft_280

Tire

Atlas Stone

4/14/2011 (4)

6:30am

Rotator Cuff

Incline Load- 9,850
1x12_135
1x10_225
1x8_275
1x5_315
1x4_315
1x3_315

Close Grip Bench Load- 4,425
3x5_295

Lockouts
1x1_455---Miss
1x1_435

11:00am with my students

Single Arm Snatch
1x2_88 (R/L)
1x2_110 (R/L)

Snatch
1x3_120
1x3_130

Clean
1x3_174

Nothing too crazy with them today.

4/13/2011 (3)

Pull-ups

Seated Row

Biceps

4/12/2011 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

DeadLift Load- 4,045
-17 inch pick-up
1x5_155
1x3_245
1x1_335
1x1_425
1x1_515
1x1_605
1x1_655

Axle Clean & Press Load- 2,522
1x10_130
1x3_218
1x1_262
1x1_306

4/11/2011 (1)

Jump Rope
300x

Plyometrics

Over Head Squats Load- 2,288
1x3_154
1x3_198
1x2_220
1x1_242
1x1_264
1x1_286

Clean Load- 1,342
1x1_242
1x1_264
1x1_286
1x1_308
1x1_242

Clean & Press
-DumbBell of Awesomeness
1x5_R-L-R-L-R
1x3_L-R-L

This was just announced as an event for the Georgia's Strongest Man Contes comming in June. Me and the DBoA will be spending more time together in the weeks to comel.

4/8/2011 (2)

Jump Rope
300x

Plyometrics

Front Squats Load- 4,850
1x3_245
1x3_295
1x3_335
1x2_355
1x2_375
1x1_395

Squat / Clean / Front Squat
Load- 810 /  1320 /  1320
2 rounds x1_405 / x3_220 / x2_220

4/7/2011 (1)

Rotator Cuff

Incline Load- 10,750
1x12_135
1x10_225
1x8_275
1x6_295
1x4_315
1x6_275

Close Grip Bench Load- 4,845
2x5_285
1x7_285

Lockouts Load- 2,025
1x3_405
1x2_405

This was done at 6:30am. My 11:00am Strength & Conditioning class wanted me to lift with them some I it was off for more...

Close Grip Bench Load- 9,930
1x10_135
1x10_185
1x8_275
1x3_295
1x3_315
1x12_225

My triceps are shot!!!

Central Georgia's Strongest Man score sheet posted

http://nastrongman.com/2011macon.pdf

No real surprises for me. Some of the events were a lot closer then I realised. I won the tire flip by one tenth of a second...too close. If I had pulled the bus 6 inches more I would have placed one place higher in that event. Its all water under the bridge now.

4/5/2011 (3)

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 4,836
1x10_90
1x6_200
1x3_244
1x3_266
1x2_288
1x1_310
1x1_320

DeadLift Load- 2,550
1x3_335
1x1_425
1x1_515
1x1_605

Single Arm Rows
With the DumbBell of Awesomness

4/4/2011 (2)

Jump Rope
300x

Plyometrics

Over Head Squats Load- 1,496
1x3_110
1x3_154
1x1_198
1x1_242
1x1_264

Clean Load- 858
1x1_264
1x1_286
1x1_308

DumbBell of Awesomeness
Clean & Press
1x1_Left Arm
1x1_Right Arm
1x4_R/L/R/L

4/3/2011 (1)

Squats Load- 3,005
1x5_155
1x5_245
1x3_335

Pull-ups

Atlas Stone

4/1/2011 (2)

Jump Rope
300x

Plyometrics

Front Squat Load- 2,915
1x3_245
1x3_335
1x2_385
1x1_405

Olympic Squat / Clean / Front Squat
Load- 1,650 / 880 / 880
2 rounds of 275x3 / 220x2 / 220x2

I could have gone heavier on these, but it has been a long time since I've done them. I didn't want to be so sore I have a poor events day on Sunday morning.

3/31/2011 (1)

Rotator Cuff

Incline Load- 11,140
1x12_135
1x10_225
1x8_275
1x6_295
2x6_275

Close Grip Bench Load- 5,260
1x8_245
2x6_275

Lockouts Load- 1,275
1x1_405
1x1_425
1x1_445

Triceps

3/29/2011 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Axle Clean & Press Load- 4,318
1x6_130
1x3_218
1x3_262
1x3_282
1x3_306
1x1_328
1x Almost_350 Got the clean, missed the press

DeadLift Load- 7,075
1x5_425
1x5_475
1x5_515

Single Arm Rows
With the DumbBell of Awesomeness

3/28/2011 (1)

Jump Rope
300x

Plyometrics

Jerk Load- 2,772
1x3_198
1x3_220
1x3_242
1x3_264

Got a late start and couldn't do my normal clean because the yoga class that meets next door had already started. So I did some jerk out of the rack instead.

3/25/2011 (2)

Jump Rope
300x

Plyometrics

Front Squats Load- 3,675
1x3_245
1x2_335
1x2_355
1x2_375
2x1_405

Olympic Squats Load- 3,350
2x5_335

3/24/2011 (1)

Rotator Cuff

Incline Load- 10,020
1x12_135
1x8_225
4x6_275

Close Grip Bench Load- 5,395
2x8_245
1x5_295

Triceps

3/22/2011 (1)

Back to work. CGSM is in the books and its time to get stronger for the next one. I did take it a little easy on the DeadLift today since I'm only 2 days post contest.

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Press Load- 6,750
-Pressed out of a rack, no clean
1x10_90
1x5_180
1x5_230
1x5_250
1x5_270
1x1_300
1x2_300
1x1_300

DeadLift Load- 3,555
1x3_335
2x3_425

We've been doing the 14in pick-up for the past 2 months or so and now being back on the ground felt real low.

2011 Cenral's Georgia's Strongest Man

Greg fields put on another great contest. This year it was part of the cherry blossom festival in Macon, Ga. The contest was held in a large field in the middle of Macon's Central City Park. The location couldn't have been better. It did get a little warm in the afternoon, but not too bad. Just wish I had used some sun screen.

3/17/2011 (4)

Rotator Cuff

Close Grip Bench Load- 5,175
1x10_135
1x6_225
3x3_275

Time to rest  and eat till Saturday

3/16/2011 (3)

Pull-ups

Seated Row

3/15/2011 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Press Medley
Lx6_90

Ax6_130

Kx1_220
Ax1_262
Lx1_244
DBx1_80

Kx1_220
Ax1_262
Lx1_244
DBx1_120

DeadLift
1x3_425 with 5 shrugs...for you Zac

I finally got to use the DB I have been making. It felt real good. The few reps I was able to do are going to be a big help for on Saturday.

The DumbBell of Awesomeness

3/14/2011 (1)

Jump Rope
300x

Plyometrics

Olympic Squats Load- 3,010
1x3_245
1x3_295
1x3_335
1x1_385

Clean Load- 726
3x1_242

It's only 4 days until the contest. Right now the plan is to get in some press medley work and light DeadLifts in tomorrow and some easy pressing on Thursday. All that is left to do then is sleep and eat!!!

3/11/2011 (2)

Jump Rope
300x

Plyometrics

Over Head Squats Load- 1,628
1x3_110
1x3_154
1x3_198
1x1_242

Front Squats Load- 2,130
1x2_335
1x2_355
1x2_375

3/10/2011 (1)

Rotator Cuff

Incline Load- 7,065
1x10_135
1x8_225
1x6_275
1x5_315
1x2_345

Close Grip Bench Load- 3,270
3x2_335
2x2_315

Lockouts Load- 1,215
3x1_405

3/8/2011 (1)

Jump Rope
300x

Plyometrics

Rotator Cuff

Press Medley
Load- Keg (K) 440 / Log (L) 1,906 / Axle (A) 1,844
Lx10_90

Ax10_130

Kx1_220
Ax1_262
Lx1_244

Kx1_220
Ax1_282
Lx1_274
Lx2_244

DeadLift Load- 3,230
-14 inch pull
1x1_335
1x1_475
1x4_605

3/6/2011 (1)

Olympic Squats Load- 4,850
1x6_155
1x6_205
1x6_245
1x3_295
1x1_335

Atlas Stone

3/4/2011 (4)

Over Head Squats Load- 2,068
1x3_110
1x3_154
1x3_198
1x2_220
1x1_242

Front Squats Load- 2,605
1x1_295
1x1_335
1x1_355
1x1_375
1x1_395
1x1_415
1x1_435*5#PR

Squats Load- 2,310
2x3_385

3/3/2011 (3)

Rotator Cuff

Incline Load- 6,090
1x10_135
1x8_225
1x6_275
1x3_315
1x1_345

Close Grip Bench Load- 6,650
1x1_335
1x3_315
1x6_295
1x8_275

3/2/2011 (2)

Pull-ups

Horizontal Pull-ups

Biceps

A Rating System for Missed Lifts

A friend and fellow strongman in Alabama, Zac Bowman, uses descriptive words in his training journal to describe his missed lifts. I and my training partner Brad Stanford have taken this up also. This morning while training we decided there should be a formal rating system so everyone is on the same page when reading training journals. Here is what we came up:

Not Even Close- A lift where the bar doesn't more at all
         Ex 1- A DeadLift pinned to the floor
         Ex 2- Bench press that hits the chest, and stops,
                  a sternum crusher

Close- A lift where bar movement is achieved but stops at or below sticking point

Not Quite- A lift that passes the sticking point, but is not locked out

Almost- A lift where one arm/leg lock-out but not both OR lock-out is achieved but not long enough to receive a down from the judge

3/1/2011 (1)

Jump Rope
300x

Plyometrics

Rotator Cuff

Press Medley
Load- Keg (K) 440 / Axel (A) 1,324 / Log (L) 1,906

Lx10_90

Ax6_130

Kx1_220
Ax1_262
Lx1_244

Kx1_220
Ax1_282
Lx1_274
Lx1_244
Lx1_244

DeadLift Load- 5,060
-14 inch pull
1x1_335
1x1_425
1x1_515
1x2_605
1x5_515

2/27/2011 (1)

Front Squat Load- 2,435
1x5_155
1x3_245
1x2_295
1x1_335

Tire

Atlas Stone

2/25/2011 (6)

Jump Rope
300x

Plyometrics

Over Head Squats Load- 2,134
1x3_110
1x3_154
1x2_198
1x2_220
1x1_242
1x1_264

Clean Load- 1,430
1x1_264
1x1_286
2x1_308
1x1_264

2/24/2011 (5)

Rotator Cuff

Incline Load- 5,150
1x10_135
1x8_225
1x3_315
1x2_345
1x1_365

Close Grip Bench Load- 1,675
1x Not Even Close_385
5x1_335

Lockouts
1x1_405
1x Not Quite_465

This will be my last week going for max weight attempts on these lifts until after the Central GA contest.

2/23/2011 (4)

Pull-ups

Seated Rows

Biceps

2/22/2011 (3)

Jump Rope
300x

Plyometrics

Rotator Cuff

Press Medley
Load- Keg(K)- 440 / Axle(A)- 1,324 / Log(L)- 1,662
L-1x10_90

A-1x6_130

K-1x1_200
A-1x1_262
L-1x1_244

K-1x1_220
A-1x1_282
L-1x1_274
L-1x1_244

DeadLift Load- 2,845
-14 inch pull
1x1_425
1x1_605
1x3_605

SPIDER TACK

I ran out of my normal tacky at the last show I did last summer so I needed some for the March contest. I decided to try a new kind called SPIDER TACK and I am glad I did. This stuff is crazy sticky. It is a lot thicker then what I am use to, but after playing with it for a while I got a good layer on. I grabbed my stone and it came right off the ground. The SPIDER TACK stuck and didn't slip at all. It was even a little cool in the garage that morning and no problem. Besides being the stickiest tacky I've ever used it was the easiest to clean up I've ever used. This was probably my favorite part. A little baby oil and it was off. No harsh chemical, no paint thinners, no WD40, no mineral spirits...just baby oil.

2/21/2011 (2)

Jump Rope
300x

Plyometrics

Speed Squats Load- 2,838
1x3_220
1x3_242
1x3_264
1x3_220

I am going to begin reducing the extra work I'm doing until after the Central GA Strongest Man in mid-March. I skipped jerk today and will probably cut out the Monday workout entirely next week. After this week I'll probably only lift on Tuesday (press medley and DeadLift...contest events), Thursday (pressing...just cause I need the work) and Sunday ( tire and atlas stones...contest events.

2/20/2011 (1)

Front Squats Load- 2,215
1x3_155
1x3_245
1x1_295
1x1_335
1x1_385

Tire

Atlas Stone

2/17/2011 (5)

Rotator Cuff

Incline Load- 5,120
1x10_135
1x8_225
1x3_315
1x2_335
1x1_355

Close Grip Bench Load-  3,445
2x1_365...first one was normal grip
2x3_315
1x3_275

Lockouts Load- 850
1x1_405
1x1_445
1x Almost_465
1x Not Quite_465

Triceps

2/16/2011 (4)

Pull-ups

Seated Row

Cardio
30 min

2/15/2011 (3)

Jump Rope
300x

Rotator Cuff

Press Medley
Load- Keg (K) 440 / Axle (A) 1,324 / Log (L) 1,292

L- 1x6_90

A- 1x6_130

K- 1x1_220
A- 1x1_262
L- 1x1_244

K- 1x1_220
A- 1x1_282
L- 1x1_264
L- 1x1_244

DeadLift Load- 4,960
-14 inch pick-up
1x1_245
1x1_335
1x1_425
1x7_565

Squat Load- 850
2x1_425

2/14/2011 (2)

Speed Squats Load- 4,752
1x3_154
5x3_242
1x3_220

Jerk Load- 1,980
3x3_220

Cardio
30 min

2/13/2011 (1)

Good Mornings Load- 3,285
1x6_95
1x6_155
1x6_185
1x3_225

Front Squat Load- 540
-super set with pull-ups
1x1_245
1x1_295

Atlas Stone

2/11/2011 (2) Unloading Over...Back to work

Over Head Squat Load- 2,068
1x3_110
1x3_154
1x3_198
1x2_220
1x1_242

Clean Load- 1,628
1x1_242
1x1_264
1x1_286
1x1_308
1x2_264

Front Squat Load- 1,970
1x3_295
1x1_335
1x1_365
1x1_385

2/10/2011 (1) Unloading Week

Rotator Cuff

Incline Load- 4,880
1x10_135
1x8_225
1x3_275
1x2_295
1x1_315

Close Grip Bench Load- 4,440
5x3_275

Triceps

2/8/2011 (1) Unloading Week

Rotator Cuff

KettleBell Swings

Press Medley
Load- Axle (A) 922 / Log (L) 2,232
(L) 1x10_90
(L) 1x3_178

(A) 1x1_248
(L) 1x1_244
(A) 1x1_248
(L) 1x1_244

(A) 1x1_248
(L) 1x1_244
(A) 1x1_248
(L) 1x1_244

DeadLift Load- 3,380
1x3_335
1x5_475

2/4/2011 (6)

Jump Rope
300x

KettleBell Swings
3x20_50

Seated Row

2/3/2011 (5)

Rotator Cuff

Incline Load- 4,785
1x10_135
1x8_225
1x3_315
1x2_345
1x0_365

Close Grip Bench Load- 2,955
1x3_315
3x2_335

Lockouts Load- 1,295
1x1_405
1x1_435
1x1_455

2/2/2011 (4)

Treadmill
20 min

Pull-ups

Grip

2/1/2011 (3)

Jump Rope
300x

Plyometrics

Rotator Cuff

Press Medley
Keg (K) / Axle (A) / Log (L)
Load- 220 / 1,048 / 288

A-1x6_130

K-1x1_220
A-1x1_268
L-1x1_288
A-1x0_268...Got the clean, missed the press

Stopped after one round to save a little for DeadLift

DeadLift Load- 4,150
1x1_335
1x1_425
1x6_565
Much happier this week then last. I tried a different pair of shoes today and liked the angle it put me at better then my usual bare foot lifting.

Bent Over Rows

1/31/2011 (2)

Jump Rope
300x

Plyometrics

Speed Squats Load- 3,520
8x2_220

Jerk Load- 3,520
8x2_220

Seated Row

1/30/2011 (1)

Good Mornings Load- 3,255
1x6_115
1x6_155
1x6_175
1x3_195

Front Squat Load- 735
-Super set with pull-ups
3x1_245

Atlas Stone

Tire

1/28/2011 (6)

Jump Rope
300x

Plyometrics

Over Head Squats Load- 1,408
1x3_110
1x3_154
1x2_198
1x1_220

Clean Load- 1,100
1x1_242
3x1_286

Front Squats Load- 2,010
3x2_335

This was done at 7:00am. When I get home around 3pm I am going to flip some tire.

1/27/2011 (5)

Rotator Cuff

Incline Load- 6,770
1x10_135
1x8_225
1x6_275
1x3_315
1x2_335
1x1_355

Close Grip Bench Load- 4,725
5x3_315

Bench Lock Outs Load- 2,160
1x3_315
3x1_405

Pull-ups

Seated Row

1/26/2011 (4)

DeadLift Load- 5,025
-14 inch pick-up
1x5_245
1x5_335
1x5_425
Didn't like how yesterday went so I did some today to make-up for it.

Stone Simulator
3x5_245

1/25/2011 (3)

Jump Rope
300x

Plyometrics

Rotator Cuff

Press Medley
Load- Keg (K) 660 / Log (L) 1,964 / Axle (A) 1,000
Warm-up set #1- L- 1x10_90
Warm-up set #2- K- 1x1_220

K- 1x1_220
L- 1x1_266
A- 1x1_240
L-1x1_266
A-1x1_240

K-1x1_220
A-1x1_260
L-1x1_266
A-1x1_260
L-1x1_266

DeadLift Load- 1,130
-14 inch pick-up
1x2_565
I was hoping to get 5-6 on this set, real disappointed in how this went.

Squat Load- 3,150
2x5_315

Biceps

1/24/2011 (2)

Jump Rope
300x

Plyometrics

Speed Squats Load- 2,772
1x3_198
3x3_242

Jerk Load- 2,178
3x3_242

1/23/2011 (1)

Warm-up
Body Weight Squats
Pull-ups

Front Squats Load- 1,200
1x3_155
1x3_245
Just getting the blood flowing before going outside to flip some tire. Training outside when it is in the 20s isn't as fun as doing it on nice sunny days.

Tire

1/21/2010 (2)

Over Head Squat Load- 1,749
1x3_110
1x3_133
1x3_154
1x2_179
1x1_198

Clean Load- 1,210
5x1_242

I stayed light on these working to find my groove again after taking the holiday off. These felt good and I'll be going up next week.

Front Squat Load- 720
1x1_335
1x1_385

Just ran out of time and had to cut it off early.

1/20/2011 (1)

Rotator Cuff

Incline Load- 6,060
1x10_135
1x8_225
1x6_275
2x2_315

Close Grip Bench Load- 4,440
1x1_315
3x5_275

Dips

Triceps

1/18/2011 (3)

Jump Rope
300x

Press Medley
Log / Axle / Keg
Load- 1,632 / 676 / 660
1x10_90
1x1_200 / x1_196 / x1_220
2x1_266 / x1_240 / x1_220

Next week I am going to try doing the keg first. I think it would give me a cleaner set-up and better speed.

DeadLift Load- 5,910
-14 inch pick-up
1x3_425
3x3_515

Squat Load- 2,080
1x3_315
1x2_365
1x1_405

I wanted to do more squats, but my low back was fried from the DeadLifting.

1/17/2011 (2)

Floor Press Load- 5,995
1x10_155
1x8_245
1x3_335
1x2_355
1x1_375
1x1_395

Shrugs

Up Right Row

Curls

1/16/2011 (1)

Body Weight Warm-up
Squats
Lunges
Pull-ups
My son Donnie joined me for these this morning. He is a good training partner.

Atlas Stone

1/14/2011 (2)

Jump Rope
300x

Plyometrics

Front Squats Load- 2,625
1x3_225
1x2_275
1x2_315
1x1_365
1x1_405

Clean Load- 1,298
1x3_242
2x1_286
These were real ugly. It has been a month since I have done any of them and I could tell. It will come back, just take some time.

1/13/2011 (1)

Rotator Cuff

Close Grip Bench Load- 6,770
1x10_135
1x8_225
1x3_275
4x2_315
1x12_225

Dips

1/11/2011 (3)

DeadLift Load- 4,795
-16 inch pick-up
1x5_155
1x5_245
1x3_335
1x3_425
1x1_515

Farmers DeadLift & Hold
2x_280