4/10/09 (6)

Knee Ext

Rotator Cuff

Log Clean & Press Load- 5,320
1x10_90 - Clean once
1x5_156 - Clean once
1x5_200 - Clean each
1x5_266- Clean each
1x5_244- Clean each

Log Incline Load- 10,440
6x6_290

Bench Press Load- 8,200
1x10_135
1x10_185
1x10_225
1x10_275

Triceps

4/9/09 (5)

Dynamic Warm-up

300 Yard Shuttle
74 sec

Jump Rope
300x

Treadmill
20 min

4/8/09 (4)

Knee Ext

Front Squat Load- 3050
1x5_154
1x5_245
1x2_335
1x1_385

DeadLift Load- 5400
1x5_425
1x5_475

Really working to control volume on Wednesdays. With focusing on comp events, I am pulling from the ground 4x a week (Mon- log, Wed-DL, Fri-log, Sun-tire, farmers, tire, stones). I am trying to balance the increased frequency with rep volume and intensity. So far it seems to be working, but as events get more intense Wednesdays will be the day cuts are made.

4/7/09 (3)

Jump Rope
500x

Plyometrics

Triceps

Treadmill
20 min

4/6/09 (2)

Knee Ext

Rotator Cuff

Over Head Squats Load- 1941
1x5_45
1x3_88
1x3_132
1x3_154
1x3_198

Hang Clean Load- 1782
3x3_203

Log Clean & Press Load- 4640
- Clean each rep
1x10_200
2x6_220
I did all of these with a one motion press. The technique is coming along very well and I am getting more and more comfortable with it.

Pull-ups
-Super set with shrugs

Biceps
2x6_220

4/5/09 (1)

Conan's Wheel
1x100 ft_100
1x50 ft_210
1x50 ft_340
1x50 ft_ 450
I think I may have figured this one out...now just need to get better.

Tire
1x12

Farmers Walk
1x50_280 set down pick-up 1x40_290

I was trying to replicate the medley event (farmers, frame carry, sled drag- 50 ft each). The first 50 went good, on the second 50 I picked it up quickly trying to replicate the event and my hands were not set right. Just need more practice

Atlas Stone
1x2_270
I didn't set up the bar to put them over or the tires to catch it when I drop it so I was just picking it up and dropping it. It was leaving big craters in the lawn so I stopped after two. I'll do the full set-up next time.

Over all I am very please with this morning. I did 4 of the 5 events with little trouble. I also did all of the above in only 45 min.

4/3/09 (5)

Rotator Cuff

Hypers

Log Clean & Press Load- 4,660
1x10_90 - 1 clean
1x10_156 - 1 clean
1x5_200 - clean each rep
1x5_244 - clean each rep

Log Incline Log- 9,700
1x5_200
6x5_290

Bent Over Row
- super set with shrugs

Bench Press Load- 14,450
1x10_135
1x10_185
5x10_2253

Triceps

4/2/09 (4)

Seated Row

Straight Arm Pull Downs

Treadmill
20 min

Pull-ups

Keeping it real simple today, but still got in some good volume on the back.

4/1/09 (3)

Knee Ext

Squat Load- 5480
Front Squat
1x5_155
1x5_245
1x5_295
2x3_335

DeadLift Load- 6800
2x8_425

This Georgia's Strongest Man contest doesn't have any max weight events so I am going to change Wednesday's training into more reps to up the muscular endurance and conditioning. Also I am going to try and do Log Clean & Press on Mondays and Fridays, cleaning each rep. I felt log 2x a week and still doing max effort deadlift on Wednesdays would be too much.

Leg Curl