Still feeling a bit beat up from Georgia, my plan is to make some big changes with training and diet next week.
SlingShot Bench Press: (medium grip)
225 lbs x 5
315 lbs x 3
365 lbs x 2
385 lbs x 3 - Default PR, ties my raw PR.
Decided to shut it down and take a couple more days to recover.
I am heading down to Fort Myers this weekend to help out with SW Florida's Strongest Man.
Great write-up and clap, clap, on the performance!
Down in Florida this weekend to help out with SW Florida's Strongest Man, the contest went well and I am glad that I was able to be a part of it. On Sunday I went to the gym with Dave Beers. We were both fairly exhausted from working the contest the day before.
Hang cleans, worked up to 225 lbs for a couple.
- Smith Machine Z Press (finished with giant set of 5's)
- DB Hammer Curls (Also went with sets of 5)
- Triceps Pushdowns and High Pulley Extensions (Sets of 25-50 reps)
Going to look into purchasing another gym membership this weekend, still planning on doing the majority of my work at home but I would like to have access to more equipment.
Started my new diet today, and am also going to be following a new training program.
Did some C&J and Snatches with 95 lbs.
- Close Stance High Bar Squats
- Speed Bench (against doubled micro mini bands)
- Deficit SLDL
"Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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Adding in some direct grip training, this has been a weakness for me and I am going to work to turn that around.
Trainer: Did a number of holds for 5-10 seconds
#2 Gripper: Closed a few times with each hand, singles were tough.
First week of the new program is almost complete, making some small adjustments along the way but so far I think that this should work out well.
- Barbell Push Press
- Speed Deadlift (against bands)
- High Incline Press
- Rear Delt Raises
Nothing too exciting in terms of weights tonight. Just working on getting back up to speed with my gym lifts.
Trained down a Brutal Iron gym in Rock Hill with Brandon, the gym recently opened up and they have some great equipment.
- Light power cleans.
- 18" Deadlift from Blocks
- SlingShot Speed Bench
- High-Rep Leg Press
- Back Hyper's
- Strive Military Press
- Axle Holds
Hope the changes work out for ya Tom. Will be exciting to see the new heights you'll be taken to on it.
Best Meet: B/345 Sq/605 DL/655
Looking good Tom i am sure the changes will work well for you.
A Westside journal.
'There are no layby's on the road to strength'
'The greatest pleasure in life is achieving things people said you could not achieve'
'He who makes a beast of himself gets rid of the pain of being a man'
Did about two hours worth of yard work this weekend, purchased a new mower that is not self-propelled so I will count that as conditioning. Still a lot more to do to get the yard to where I want it but things are looking better.
Allowed some flexibility over the weekend with my diet, back on track today though. Had a rough day at work but was looking forward to training tonight. Things are warming up here - the garage was at 70 degrees around 8:30 PM.
- BTN Split Jerk (not very comfortable with these so kept it light)
- Low Box Squats with Bands
- Incline Press with Bands
- Barbell Strict Press / Side Raises
Finished off with some face pulls and some band curls.
If you are doing a lot of heavy Back training you may cover your bases with biceps work, but may want to throw in a couple of sets of hammer curls if you believe that your biceps are a weakness.
Had a bit of a stomach bug today but was still looking forward to training. My weight has been steady in the mid 220's and I am starting to see improvements with regard to body composition / energy from the dietary changes.
- Front Squat (singles)
- Tire Drag (5 sets with minimal rest)
- High Bar Mid-Stance Back Squats
- Hangs from pull-up bar, couple sets with Fat Gripz and a couple without.
- Gripper Work (did this yesterday but didn't log it)
After training I picked up a new florescent bulb for the light in my garage gym; it wasn't the mood lighting that I was going for but at least now I can see while I am training.
Congrats on the new light bulb. I imagine being able to see will help. Heh.
It seems like you are training your grip more aggressively these days.
Nice efforts Tom! Thanks for the tip on the Zydrunas presses.
Grip has been a weakness of mine and I have not paid enough attention to it in the past so I am working to change that now.