4/21/09 (3)

Dynamic Warm-up

Sprints
25 yards

Treadmill
20 min

4/20/09 (2)

Knee Ext

Rotator Cuff

Hang Clean Load- 2184
1x3_154
8x1_198

Load Clean & Press Load- 4300
1x10_90
1x5_200
3x5_220
- Cleaned each rep except for first set

Over Head Press Load- 2975
1x5_155
3x3_245

Pull-ups

4/19/09 (1)

Squat Load-3675
1x5_155
1x5_245
1x5_335

Farmers
Dead Lift 1x3_280
Walk- 1x50 ft, set down, turn around 1x50 ft_280

Pull-ups

4/17/09 (3)

Friend and fellow strongman Brad Stanford came by today to practice some log pressing to get ready for the Georgia's Strongest Man Comp. We're only 8 weeks out now so it is time to get serious.

Rotator Cuff

Log Clean & Press Load- 5670
1x10_90 - clean once
1x3_200 - clean each
5x3_244 - clean each

Log Incline Load- 10,105
6x3_315

Bench Load- 10,105
1x10_135
1x6_185
1x6_225
1x6_275
1x3_315
1x1_365
Lockouts
1x3_365
1x3_405
1x1_425

Triceps

4/16/09 (2)

Jump Rope
500x

Treadmill
30 min- intervals

Back/Lats

4/15/09 (1)

Knee Ext

Front Squat Load- 3880
1x3_155
1x3_245
1x3_295
1x3_335
1x1_385
1x1_405

DeadLift Load- 5095
1x5_425
1x3_475
1x3_515

Leg Curl
-super set with pull-ups

Lat Pull

Biceps

4/13/09 (2)

Knee Ext

Over Head Squat Load- 1545
1x5_45
1x3_88
1x3_154
1x3_198

Hang Clean Load- 1584
8x1_198

Rotator Cuff

Log Clean & Press Load- 3440
1x5_200 - clean each rep / one motion press
2x5_244 - clean each rep / one motion press

Seated Over Head Press Load- 6160
8x5_154

Bent Over Row

4/12/09 (1)---Happy Easter

Conan's Wheel
-yoke front carry
2x50 ft_180
1x50 ft_ 270
1x50 ft_380
1x50 ft_430
1x50 ft_450

Tire
1x15

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