8/31/2012

Front Squat
1x3_155
1x3_205
1x2_245
1x2_295
1x1_335
1x1_355
1x1_375
1x1_400

8/30/2012

Jump Rope

Biceps

Plyometrics

Rotator Cuff

Log Clean & Press
1x6_90
1x3_200
1x1_244
1x1_303
1x8_215

Bench
1x5_225
1x3_265
2x4_325
1x1_325 with pause

Close Grip Bench

8/28/2012

KettleBell Swings

DeadLift
1x5_155
1x5_245
1x3_335
1x2_425
1x1_515
2 misses at 605

This is the first time I have tried a 600+ DL since surgery. I got it off the ground both times, but it never got to knee height. Did feel a small tweak in my back and bailed on squats just to play it safe. I'm going to do squats first every week from now on. I think it will be safer for the back.

8/23/2012

Rotator Cuff

Log Clean & Press
1x10_90
1x6_156
1x6_200
2x6_210

Bench
1x5_225
1x3_275
1x3_315
2x3_335
1x1_335 with pause

Close Grip Bench
1x6_275

8/21/2012

Kettle Bell Swings

Squats
1x5_135
1x5_225
1x1_315
1x1_405
1x1_455
1x1_475

DeadLift
1x5_225
1x5_315
1x5_365
2x5_405

8/20/2012

Jump Rope
300x

Biceps

Plyometrics

Rotator Cuff

Log Clean & Press
1x6_90
1x3_200
1x1_244
2x1_288

Incline
1x5_225
1x1_315
1x1_325
1x1_335
1x1_315

8/17/2012

Kettle Bell Swings

Front Squats
1x3_154
1x2_264
3x1_374

Speed DeadLift
1x3_264
2x2_374

8/16/2012

Jump Rope
300x

Biceps

Plyometrics

Rotator Cuff

Log Clean & Press
1x10_90
1x10_156
3x6_205

Bench
1x5_225
2x5_315

Close Grip Bench
1x6_275

8/14/2012

Kettle Bell Swings

DeadLift
1x3_245
1x2_335
1x1_425
1x1_515

Squat
1x5_225
1x5_315

Treadmill
20 min

Low back and hammies are still real sore. Kept the weights moderate and the volume low.

8/13/2012

Rotator Cuff

Incline
1x10_135
1x6_185
1x6_225
1x3_275
1x6_225

Just an easy pressing workout to help get some of the soreness out.

County Fair Contest

Contest went well, placed second. I am pleased with how the bicep held up, but I could tell I am 6-7 months post-op and have not trained events since last year.

Kettle Bell for Height - Placed 1st

Caber Toss - Placed 2nd

Log Clean & Press - Placed 2nd

Farmers/Tire Medley - Placed 2nd

Truck DeadLift - Placed 1st

Truck Pull - Placed 3rd

I would have won the contest if I had placed 2nd in the truck pull, but was beat out by one-tenth of a second. Most important to me is the biceps held up.

8/9/2012

Rotator Cuff

Bench
1x10_135
1x5_225
1x1_315
1x1_335

Maybe it won't be rained out this weekend and I'll finally get to compete again

8/7/2012

Kettle Bell Swings

Pull-ups

DeadLift
1x3_245
1x2_335
1x2_425
1x1_475

Treadmill
20 min

8/6/2012

Kettle Bell Swings

Biceps

Rotator Cuff

Log Clean & Press
1x10_90
1x6_156
1x10_200
1x10_205

Incline
1x6_225
1x1_315
1x6_225

The fair contest was rained out and moved to next weekend.

8/2/2012

Biceps

Rotator Cuff

Bench
1x10_135
1x5_225
1x3_275
3x1_315

Now we rest till Sunday's county fair.