Been a busy week and I've been a lazy shit. Training has been going well, hitting numbers I should and continuing on the right path. Competition in a week and a half.
Hit 195 x 11 regular barbell bench. Not too bad after not benching with a barbell in three months. I am backing off on my training a bit as I am getting closer to the competition. I also did some farmers runs. 60' 225lbs per hand, drop turn, and 60' back was fast and felt good. Did a 60' run with 255 lbs per hand and feel that wearing runners are a better idea. I move faster with them on.
Tonight was squats, hit 350 x 5 easily and held off more than usual because I decided to pull up the old heavy knee sleeves and hit some big squats, nailed a good 425 for 1. Not bad. the weight loss lately has made it so my knee sleeves fit better... and give less pop, so it was a good squat in my books.
So last week was the Toronto super show. It showcased bodybuilding, powerlifting, weightlifting, and strongman. There was also combat sports but that cost extra to get into and well... I was getting in free. Overall, it was small. I was surprised. I thought more vendors would be out, the show would be bigger and better deals on products. There were not much in the way of "good deals" maybe to some but I have been to the arnold's... prices were still too high for my liking. There wasn't much in the way of anything really. Hopefully it grows over time.
The strongman shows were really well run. Hugo Girard knows how to run a show smoothly and he did quite well on the mic. The location wasn't all that great. The amount of room was small, so it meant many events had to be changed to fit the area. The first fo two shows was ontario's strongest man. The show was heavier than p[ast years and I think it was where it should be. The ontario boys need to step up to compete with the Quebec boys. It was a tough battle but Paul Vaillancourt won for the third year in a row with Kyle Rayner taking second. I think it showed that you need to be both strong and have the endurance to be on the national stage, something most of the ontario guys aren't used to. I think a lot of the guys will regroup and step up next year after this. There are some hungry competitors wanting to show everyone what they are made of.
The second day was the first leg of the North American Strongman challenges. It was even heavier and showcased some of Canada's top strongmen. I thought the events were in an odd order. the first three events were all grip events. Kind of hard on the hands but it showed some serious grit to go through all three. The highlight was Jessen Paulin winning the wheelbarrow at 2200 lbs with a young kid on it too. Next was max log press. This was won by Scott Cummine hitting a 390 log, damn impressive. Overall Cristian Savoie won the show, proving to still be Canada's strongest man. The thing is Scott Cummine, JF Caron, and Jacki Ouellet all showed that they could steal that title with one slip up.
It was a fun two days to be part of. I took tons of pics and can be seen in the links below.
osm 2011
NASM 2011
Wednesday 22 June 2011
Thursday 16 June 2011
just not feeling it tonight
Just feeling like crap. Drained I guess.
June 16th
Warmup
High pulls
85 x 5
135 x 5
205 x 4
255 x 3,1
Deadlifts
275 x 5
315 x 5
360 x 3,3,3,3,3,3,7 All were full stop and reset reps.
405 x 1
455 x 1
475 x 1
SSB squats
155 x 10
155 plus 40 lbs of chains x 10
155 plus 100 lbs of chains x 10,8
Drained
trap bar shrugs
130 x 20
220 x 15,12,10
two sets with the grappler for the obliques
Reverse hyper
30 lbs x 10,10
Just wasn't feeling it today
Tuesday 14 June 2011
Here comes the pain
Two days of not logging my training.
Hit a solid eight reps on 315 leaving a bunch in the tank. The real good thing there was the fact that they were all crisp fast reps. Form was dead on and they felt damn good.
After busting my ass, I came home to have to move one of the atlas stones I am selling over to someone else's house. While getting into my car, I tweaked my right shoulder. It's been hurting ever since, and clicking... as if it isn't in the socket correctly. Fuck balls.
Today Was overhead with the log. I took it "easy" and only hit the required reps. Kept it light afterwards. Everything is progressing well but I am off to the chiropractor about my shoulder tomorrow. Hopefully all goes well, today just was a drain on me.
Hit a solid eight reps on 315 leaving a bunch in the tank. The real good thing there was the fact that they were all crisp fast reps. Form was dead on and they felt damn good.
After busting my ass, I came home to have to move one of the atlas stones I am selling over to someone else's house. While getting into my car, I tweaked my right shoulder. It's been hurting ever since, and clicking... as if it isn't in the socket correctly. Fuck balls.
Today Was overhead with the log. I took it "easy" and only hit the required reps. Kept it light afterwards. Everything is progressing well but I am off to the chiropractor about my shoulder tomorrow. Hopefully all goes well, today just was a drain on me.
Thursday 9 June 2011
No rest for the wicked
Feeling pretty mangled from yesterday, still gave it a good kick in the junk.
June 9th
Warm up
Plyo push ups
BW x 3,4,5
Football bar bench
bar x 10
125 x 5
150 x 3
170 x 2
185 x 1
200 x 1
210 x 8 Surprised at this as my back was fried from deadlifting yesterday.
DB rows
85 x 10 feeling it in my back, kept it light
100 x 10
105 x 10
110 x 10
Straps on
110 x 20
DB seated overhead press
45 x 12
55 x 12
60 x 10 Again, kept it light.
Seated rows
160 x 10
185 x 10
200 x 10
Band tricep extensions x 15,12
DB hammer curls 30 lbs x 20,15
Prowler with 180 lbs for 50' x 8 (all high handles except one)
Stretch and home
June 9th
Warm up
Plyo push ups
BW x 3,4,5
Football bar bench
bar x 10
125 x 5
150 x 3
170 x 2
185 x 1
200 x 1
210 x 8 Surprised at this as my back was fried from deadlifting yesterday.
DB rows
85 x 10 feeling it in my back, kept it light
100 x 10
105 x 10
110 x 10
Straps on
110 x 20
DB seated overhead press
45 x 12
55 x 12
60 x 10 Again, kept it light.
Seated rows
160 x 10
185 x 10
200 x 10
Band tricep extensions x 15,12
DB hammer curls 30 lbs x 20,15
Prowler with 180 lbs for 50' x 8 (all high handles except one)
Stretch and home
I am the black wizards
I know I should write everything out but I'm lazy today.
June 8th
Worked up to a 395 x 9 deadlift set. Felt damn strong too.
Pulled a 605 rack pull from just above the knee.
And sweated like choir boy after sermon.
I wanted to take some time to put some of my thoughts out there. first one is a small rant about whey-factory.com I normally order my protein from these guys. They also offer a bunch of other products too. I like them as they cut all the crap out of buying the name brand junk loaded with sugar and lets you bulk order products. they are cheap, fast, and have great customer service. Their chocolate whey protein actually tastes good and it mixes well. That is rare for a cheap price protein. The big thing they did lately was they had hit a problem with one of the suppliers that they couldn't get BCAAs. So when I ordered it, instead they sent me a name brand BCAA product as a replacement. that is beyond what they would need to do. They also tend to include free samples with larger orders too. Honestly, they make good stuff that works and doesn't make your wallet cry. Give them a shot, you'll like them.
Next is the keyboard warrior trolls. Lots of people like to give negative comments but not many like to give positive ones. A great example is the 1000 lb squat from Rob Wilkerson. I don't care if people think it was "high" or not. He had three judges watching, who saw more than we do in a video, and they said he hit it. Sounds legit to me. I think that more people need to quit focusing on what others are doing and being negative about it and more time on getting inspiration from it and moving up and on to bigger and better things.
This is the squat in question.
Last is about mental health. I can openly say that one I deal with both depression and anxiety. I do take medication for both and I also see a therapist. To me my well being is a huge part of my life. I have come to realize that talking and asking for help doesn't make you weak. I have my problems, and no won't go into them here, but trying to sort them out on my own and NOT talking about them got me no where. I feel that in the strength community, it is frowned upon to talk about these things. It leads to suicides, drug abuse, and alcoholism. Opening up can be a hard thing, I know how hard it is, but it is something I feel everyone needs to do. So spend some time thinking about what matters to you, think of what and why something bothers you, and talk about your feelings and emotions. Seriously, do it. Women will love it and you will feel better.
On a short tag on, next week is the toronto Supershow. Expect pictures and a write up.
June 8th
Worked up to a 395 x 9 deadlift set. Felt damn strong too.
Pulled a 605 rack pull from just above the knee.
And sweated like choir boy after sermon.
I wanted to take some time to put some of my thoughts out there. first one is a small rant about whey-factory.com I normally order my protein from these guys. They also offer a bunch of other products too. I like them as they cut all the crap out of buying the name brand junk loaded with sugar and lets you bulk order products. they are cheap, fast, and have great customer service. Their chocolate whey protein actually tastes good and it mixes well. That is rare for a cheap price protein. The big thing they did lately was they had hit a problem with one of the suppliers that they couldn't get BCAAs. So when I ordered it, instead they sent me a name brand BCAA product as a replacement. that is beyond what they would need to do. They also tend to include free samples with larger orders too. Honestly, they make good stuff that works and doesn't make your wallet cry. Give them a shot, you'll like them.
Next is the keyboard warrior trolls. Lots of people like to give negative comments but not many like to give positive ones. A great example is the 1000 lb squat from Rob Wilkerson. I don't care if people think it was "high" or not. He had three judges watching, who saw more than we do in a video, and they said he hit it. Sounds legit to me. I think that more people need to quit focusing on what others are doing and being negative about it and more time on getting inspiration from it and moving up and on to bigger and better things.
This is the squat in question.
Last is about mental health. I can openly say that one I deal with both depression and anxiety. I do take medication for both and I also see a therapist. To me my well being is a huge part of my life. I have come to realize that talking and asking for help doesn't make you weak. I have my problems, and no won't go into them here, but trying to sort them out on my own and NOT talking about them got me no where. I feel that in the strength community, it is frowned upon to talk about these things. It leads to suicides, drug abuse, and alcoholism. Opening up can be a hard thing, I know how hard it is, but it is something I feel everyone needs to do. So spend some time thinking about what matters to you, think of what and why something bothers you, and talk about your feelings and emotions. Seriously, do it. Women will love it and you will feel better.
On a short tag on, next week is the toronto Supershow. Expect pictures and a write up.
Monday 6 June 2011
deloading is for suckers...
Skipping my deload next week. I have a comp. soon... sooooo no deload for me.
June 6th
Warm up
Plyo pushups
3x5
Football bar overhead
bar x 10
105 x 5
125 x 3
Switched to the log
145 x 2
155 x 1
165 x 1
175 x 8 gassed at 7 recleaned and got one more out.
190 x 1 for the fuck of it.
Farmers
Worked up to 255 for 50' x 2 I am working on speed here. No point in going heavier as I am not going to see anything heavier this year.
Close grip pull downs
180 x 8
195 x 8
210 x 8
225 x 5
Incline bench
135 x 6
155 x 6
185 x 6,6,6
Face pulls
80 x 12,12,12
Lateral raises
30lbs x 10,8 in different directions
Cardio and stretch.
Not bad. My heart wasn't totally in the farmers today. I got the work in, it was needed.
June 6th
Warm up
Plyo pushups
3x5
Football bar overhead
bar x 10
105 x 5
125 x 3
Switched to the log
145 x 2
155 x 1
165 x 1
175 x 8 gassed at 7 recleaned and got one more out.
190 x 1 for the fuck of it.
Farmers
Worked up to 255 for 50' x 2 I am working on speed here. No point in going heavier as I am not going to see anything heavier this year.
Close grip pull downs
180 x 8
195 x 8
210 x 8
225 x 5
Incline bench
135 x 6
155 x 6
185 x 6,6,6
Face pulls
80 x 12,12,12
Lateral raises
30lbs x 10,8 in different directions
Cardio and stretch.
Not bad. My heart wasn't totally in the farmers today. I got the work in, it was needed.
Thursday 2 June 2011
AMAP squats... Challenge accepted
June 2nd
I don't know what was with me, but damn I felt good today. Seriously attacked the weights today. My setup was perfect and it felt like a good day.
Warm up with PVC rolling
Box jumps
24" x 5
30" x 4 lost my concentration and stopped there.
Squats (high bar)
bar x 8
135 x 8
205 x 5
245 x 3
285 x 2
305 x 1
325 x 1
Belt on
345 x 8
Low bar for another 2. Damn felt good. I think one was a bit high, but fuck it. I was hoping for 10 but I have high hopes, 8 is fucking mint. The last two are not counted in as I took a 30 second breather before doing them.
SSB GM
155 x 10
205 x 8
225 x 6
155 x 10
Leg press
6 plates a side x 10
7 plates a side x 10
8 plates a side x 10
Abs with the big blue band x 15, 15
BW incline abs x 15,10
GHR x 15,12,10
Prowler push/pull medley with 270 x 3. The back lane was so dusty I got no traction... sucked ass.
Dropped to 180 for 2 more runs.
Cardio and totally forgot to stretch.
Felt strong today and I like that. My stability under the bar is through the roof right now, legs need to get used to pushing heavier weight.
I don't know what was with me, but damn I felt good today. Seriously attacked the weights today. My setup was perfect and it felt like a good day.
Warm up with PVC rolling
Box jumps
24" x 5
30" x 4 lost my concentration and stopped there.
Squats (high bar)
bar x 8
135 x 8
205 x 5
245 x 3
285 x 2
305 x 1
325 x 1
Belt on
345 x 8
Low bar for another 2. Damn felt good. I think one was a bit high, but fuck it. I was hoping for 10 but I have high hopes, 8 is fucking mint. The last two are not counted in as I took a 30 second breather before doing them.
SSB GM
155 x 10
205 x 8
225 x 6
155 x 10
Leg press
6 plates a side x 10
7 plates a side x 10
8 plates a side x 10
Abs with the big blue band x 15, 15
BW incline abs x 15,10
GHR x 15,12,10
Prowler push/pull medley with 270 x 3. The back lane was so dusty I got no traction... sucked ass.
Dropped to 180 for 2 more runs.
Cardio and totally forgot to stretch.
Felt strong today and I like that. My stability under the bar is through the roof right now, legs need to get used to pushing heavier weight.
Wednesday 1 June 2011
RARG! give'r.
June 1st
Warm up with shoulder work.
Band push outs.
Green band x 9,8,10 Fast and hard
Football bar bench
bar x 10
135 x 7
160 x 2
180 x 2
190 x 5,5,5,11 Damn I scary somedays. These felt easy.
DB rows
90 x 10
135 x 8,8,(straps on)10,10 Grip was shitty today. More grip work needed.
DB seated overhead
70 x 6
75 x 8,7 Different seat, different result. Not bad.
Cable Flies and standing pull overs x until I couldn't anymore x 2
Good sets, body burned.
Cardio and stretch.
The back lane was in use so I said fuck it, I need my legs anyways tomorrow.
Warm up with shoulder work.
Band push outs.
Green band x 9,8,10 Fast and hard
Football bar bench
bar x 10
135 x 7
160 x 2
180 x 2
190 x 5,5,5,11 Damn I scary somedays. These felt easy.
DB rows
90 x 10
135 x 8,8,(straps on)10,10 Grip was shitty today. More grip work needed.
DB seated overhead
70 x 6
75 x 8,7 Different seat, different result. Not bad.
Cable Flies and standing pull overs x until I couldn't anymore x 2
Good sets, body burned.
Cardio and stretch.
The back lane was in use so I said fuck it, I need my legs anyways tomorrow.
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