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