Super Strong...Great Depth
Trained down at Brutal Iron Gym in Rock Hill, SC. Was still feeling a bit sore from the workout on Saturday but wanted to get in some event training.
385 lbs x 40' x 2 sets
475 lbs x 40' x 2 sets
565 lbs x 40'
655 lbs x 40'
770 lbs x 80' - Steady, but could have been a bit faster.
Truck Pull Simulator:
600+ lbs Chains & Sled x 2 sets
450+ lbs Chains & Sled x 1 set
210 lbs to 60"
250 lbs to 60"
305 lbs to 60'
355 lbs x 3 to 60" (PR)
210 lbs x 3 to 46" one-motion
I am happy with this session, went to the buffet afterward and am going to try to increase my food/rest over the next couple of days for recovery.
Trained out in the garage with one of the local LW competitors, he brought over a welded circus DB to practice with. Was feeling a bit tired but really need to get in some work with the DB.
100 lbs x 10 x 3 sets
Incline Bench Press:
185 lbs x 5 x 3 sets
225 lbs x 5 x 2 sets
150 lbs x 1,1,4,4,4,4,1,6 (25 total reps, clean each)
Some of the reps were a little shaky with the dumbbell, it has a longer handle than a 'traditional' circus DB and also has a 3" diameter handle. Still working on my technique.
Astounding stone vid and circus DB shot Tom.
Long day at work, but I didn't train over the weekend and wanted to get in some pressing. Body weight has been steady in the mid/upper 220's.
260 lbs x 1
295 lbs x 1
330 lbs x 2
Close Grip Bench Press:
135 lbs + Mini & Micro Bands x 2
185 lbs + Mini & Micro Bands x 2 x 3 sets (speed)
Band Pushdown - Push Up's - Side Raises
Mini+Micro x 25 - BW x 15 - 25's x 10 / 3 rounds with no rest (50 reps per round)
That was it for tonight.
Unfortunately I had a disappointing performance at Georgia's Strongest Man. My diet was off, didn't sleep enough, was not focused, and was just generally unprepared. Ended up injuring my low back on the stones and was not able to complete the Yoke which was the final event. The good news is that it was my first experience with a harnessed truck pull and although I did not do well it was a learning experience. It was also a very well run contest with some top notch athletes who came out to compete.
I am going to make adjustments to my training and diet, and plan to come back stronger later this year. Here are a few photos from the contest:
Quick recovery session after work, just wanted to get some blood flowing.
135 lbs x 10
155 lbs x 10
175 lbs x 10
200 lbs x 10
25's x 20 x 2 sets
Mini Band x 100 reps (broken down over three sets with minimal rest)
25's x 10, 10's x 10 x 2 sets each (drop sets)
25's x 25, 10's x 25
Everything felt good today, going to do a couple more light sessions this week while I re-work my training. Also put in an order for some new AtLarge supplements... very excited to start using Results and Nitrean on a regular basis again (had taken a break from supplements for a couple of months).
Another quick 'recovery' session after work.
BW x 100 reps total (3x3, 4x4, 5x5, 6x6, 10, 4)
V-Bar Fat Gripz Pulldown:
100 lbs x 100 reps total (10x10)
All sets were done with minimal rest which made this a pretty good conditioning workout.
Sorry to hear about the competition. Next time.
Trained at Crossfit Strength in Charlotte, was my first time at the new facility and I was impressed with the set up that they have. The gym includes multiple platforms with band pegs, reverse hyper, power racks, texas power bars, GHRs, bumpers, turf, prowler, chains, bands, etc.
I have been stretching my hamstrings this week and it seems to be helping my back quite a bit. Tight hamstrings have always been a problem for me and I had not been disciplined enough with flexibility work recently.
Accessory day today...
Prowler + Plates x 50' x 7 sets (minimal rest)
# 1 x 5 x 5 each hand
Fat Bar Hangs:
BW x 30 seconds
BW + Chain x 30 seconds
BW (knees) x 5 x 3 sets
Roman Chair Hyper:
BW x 10 x 3 sets
Finished off with some rolling on a PVC pipe.
Went for an 8-10 mile bike ride today to go to the pool for a bit. Was an uphill/downhill ride so it was a pretty good workout.
I also finished putting together a plate-load dumbbell handle that I built with some materials from Home Depot. Am going to use it to train for Circus Dumbbell and potentially for some grip work (rows, etc.).
New training program starts Monday and I am also expecting a delivery of ALN supplements.
Day one of my new training program, was excited to get started tonight. I had a busy day at work and left the office at 7:00 and still was not even close to caught up on everything.
My ALN supplements arrived tonight and I am excited to try some new flavors and to bring back some products that have worked very well for me in the past!
Incline Bench Press:
135 lbs + Doubled Mini Bands x 2 reps
185 lbs + Doubled Mini Bands x 2 reps
215 lbs + Doubled Mini Bands x 2 reps
225 lbs + Doubled Mini Bands x 2 reps
235 lbs + Doubled Mini Bands x 2 reps, 235 lbs x 8 + 4 + 4 (drop/rest-pause set)
Axle Bar Z Press:
135 lbs x 8 reps
145 lbs x 8 reps
155 lbs x 5 reps
DB Bench Press:
80's x 25 reps
Band Push-downs / Side Laterals:
Mini Band x 25 reps / 25's x 10 reps - (4) sets each with minimal rest
Everything felt solid and I was pleased with the incline press; last set was a tough one and the band tension with the doubled mini's had to be 150+ lbs at the top. The Z press did bother my back a little bit but I put on a belt and felt alright.
Trained at the corporate gym at work; am not going anywhere near 100% although my back is feeling better with the stretching and foam rolling that I have been doing. I should be able to start pushing things a bit more next week.
My diet has been alright and my supplement program is back on track which I am excited about (thanks to AtLarge Nutrition).
205 lbs x 10
245 lbs x 10
270 lbs x 10 (all sets beltless and easy)
135 lbs + Short Orange Bands x 4
175 lbs + Short Orange Bands x 4
215 lbs + Short Orange Bands x 4
255 lbs + Short Orange Bands x 4 (added belt, good speed)
Leg Extension / Leg Curl:
75 lbs x 10/10 x 3 sets with minimal rest
Precor Elliptical for 10 minutes interval training, level 8 and 4/10 incline.
Quick session after work; kept a fast pace and was about 90 degrees and humid outside in the garage.
BW x 4
BW + 10 lbs x 4
BW + 25 lbs x 4
BW + 40 lbs x 4
BW + 70 lbs x 4
One-Arm DB Rows:
105 lbs x 10 each arm
155 lbs x 15 each arm
175 lbs x 7 each arm - Never done these this heavy, had a bit more in the tank.
Tire High Pull / Tire Drag:
Tractor Tire x 40' each x 4 sets
Was pleased with this session. Diet has been OK and still making some adjustments; supplements have been on target (started back with Results, ETS, BCAA+, and Nitrean+ this week).
Impressive as always!
Current 1RM's - Bench 270lbs (Target 308lbs)/Squat 297lbs (Target 352lbs)/
Deadlift 418lbs (Target 440lbs)
BIG 3 TOTAL at 220lbs (28% BF) = 985lbs
6ft 2, 220lb fat, hairy ape!
Currently cutting (Weight was 229lbs on Monday 13.08.12 when i started dieting).
My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Trained at Crossfit Strength in Charlotte, was feeling a bit sore from the past couple of workouts. Took two Axcel capsules (half serving) and was ready to go.
SSB Bar Box Squats:
250 lbs + Doubled Mini Bands x 2
250 lbs + Doubled Mini Bands & Chains x 2
250 lbs + Doubled Mini Bands & 2 Chains x 2
340 lbs + Doubled Mini Bands x 2
340 lbs + Doubled Mini Bands & 2 Chains x 2
430 lbs + Doubled Mini Bands x 2
45" x 3 x 3
2 plates x 240' x 3 sets
4 plates x 240' x 1 set
3 plates x 240'
BW x 10 x 3 sets
Kept a good pace and was done in under an hour, great conditioning workout and felt good on the SSB squats.