April 28th
warm up with lots of foam rolling
Squat jumps
bar x 5,5,5
took a rack in the back, far from the boxes for jumps. Did these instead.
Squats
bar x 10
135 x 8
195 x 5
235 x 3
275 x 2
295 x 1
315 x 11(belt) I wanted 12 BUT when I unracked it didn't feel quite right. I continued to squat anyways, didn't bug me until rep 8. My upper back lost its tightness. Once I lost it, it became harder to hold my body upright. These were still good as I am still squatting high bar style. I belted because I wanted to spare my back for sunday (more on this in a bit).
SSB seated GMs
bar x 10,10 was setting the rack as there was a pause at the bottom of reach rep as the bar rested on the safety catches.
135 x 10
175 x 10
205 x 10 And back was on fire.... so much for saving my back.
SSB Bulgarian split squats
bar x 10,10 each leg.
Ab work
decline sit ups
BW x10
10 lbs plate behind head x 15
standing band abs with average band x 20,15
Found how to get a good workout finally doing these.
DB overhead push press
worked up to 100 x 1 each arm, nothing big.
GHR
bw x 15,12
Stretch and shut it all down.
I am preserving myself because.... I am competing sunday! Started as me going to pick up a set of farmer's handles and turned into me competing at a highland games. I wanted to not over do it as if I worked myself into the ground tonight, I would bomb on sunday. A full write will follow sunday night.
Overal a good workout, I noticed the loss of upper back tightness squatting. This comes from time spent under the bar and knowing what is the problem during the movement. The more you understand how to do an exercise, the better you become at it AND the easier it becomes to figure out where you are weak. From there you can fix the weakness. If you don't know where you are having problems, find someone to give you pointers. Someone watching can always help. If no one is available, video tape it and send it to someone who knows (Like me). Never be afraid to ask for help, people will help those looking to get better.Now go squat until you puke!
Thursday, 28 April 2011
Tuesday, 26 April 2011
beast mode...
Well not really, but today was a good day.
Warm up
Dynamic band presses. Hooked a band over some pull up handles on a rack and pressed out as fast as possible.
Football bar bench
bar x 10
135 x 5
145 x 3
160 x 3
175 x 8,8,12 Felt really good, left lots in the tank. Lots of control and speed.
DB rows
130 lbs x 8,8,8,8,12 grip is getting better and these felt easier this week, up the weight next week.
db seated overhead press
60 x 5
65 x 5
70 x 5
75 x 8 This set felt good, lots of strength there and no pain in the shoulders. All good signs.
Cable rows
240 x 5,5 focused on pulling hard not caring much about form.
150 x 10,10 more controlled and slower.
BB curls super setted with fat grip rope pull downs. 45 lbs each for at least 15 reps, over 20 if possible.
Kettle bell swings
32kg x 15 both hands
32kg x 10 each hand
Rotator cuff work with a 12 lb weight.
light cardio and stretching.
For those who wonder, I do low impact cardio at the end of my workouts as a cooling down of sorts. Just letting the heart slow and the sweating to stop. no real reasoning behind it.
Warm up
Dynamic band presses. Hooked a band over some pull up handles on a rack and pressed out as fast as possible.
Football bar bench
bar x 10
135 x 5
145 x 3
160 x 3
175 x 8,8,12 Felt really good, left lots in the tank. Lots of control and speed.
DB rows
130 lbs x 8,8,8,8,12 grip is getting better and these felt easier this week, up the weight next week.
db seated overhead press
60 x 5
65 x 5
70 x 5
75 x 8 This set felt good, lots of strength there and no pain in the shoulders. All good signs.
Cable rows
240 x 5,5 focused on pulling hard not caring much about form.
150 x 10,10 more controlled and slower.
BB curls super setted with fat grip rope pull downs. 45 lbs each for at least 15 reps, over 20 if possible.
Kettle bell swings
32kg x 15 both hands
32kg x 10 each hand
Rotator cuff work with a 12 lb weight.
light cardio and stretching.
For those who wonder, I do low impact cardio at the end of my workouts as a cooling down of sorts. Just letting the heart slow and the sweating to stop. no real reasoning behind it.
More human than human
Sleep has been at a premium lately... I thought last night the workout would suck more ass than a hoover in a perverts house... I was wrong.
Warm up with some PVC rolling on the lower body.
Hang snatch
Bar x a lot. I was working on dropping under the bar. I started to get a hang of it.
Clean and jerks... sometimes no jerk.
135 x a bunch... for three sets. Counting was not done this time out... The count would have pimp slapped me for not counting... I am sorry my vampiric lord!...
Anyways, worked on the catch. I am not dropping under to catch the weight. I am still muscling it up, but the catch improved. Tried a 135 snatch... wow that turned into a huge mess of WTF? it looked more like a power snatch grip clean.
Deadlifts
225 x 5
275 x 3
300 x 3
340 x 8,8,10 Last set felt damn easy and had at least 3 or so left in the tank.
SSB squats
bar x 8
155 x 8
225 x 8,8,9 Felt easy enough.
Zercher Harness air fucks.
225 x 5
275 x 5
295 x 5
345 x 4 oh yeah, I made the fat lady sing on the last set there.
Event:
18" deads... well, probably a 15".
worked up to 495 x 1 545 didn't want to go.
Shrugs
225 x 12
315 x 12
225 x 12
135 x 15
Side bends
80lbs per side x 15, 15, 10
Reverse Hypers, tilted up.
50 lbs x 10,10,10
Make shift rolling thunder for grip work.
Cardio and stretch.
I keep wanting to slap people at the gym... the reverse hyper machine is NOT an expensive high table for your water bottles.
Warm up with some PVC rolling on the lower body.
Hang snatch
Bar x a lot. I was working on dropping under the bar. I started to get a hang of it.
Clean and jerks... sometimes no jerk.
135 x a bunch... for three sets. Counting was not done this time out... The count would have pimp slapped me for not counting... I am sorry my vampiric lord!...
Anyways, worked on the catch. I am not dropping under to catch the weight. I am still muscling it up, but the catch improved. Tried a 135 snatch... wow that turned into a huge mess of WTF? it looked more like a power snatch grip clean.
Deadlifts
225 x 5
275 x 3
300 x 3
340 x 8,8,10 Last set felt damn easy and had at least 3 or so left in the tank.
SSB squats
bar x 8
155 x 8
225 x 8,8,9 Felt easy enough.
Zercher Harness air fucks.
225 x 5
275 x 5
295 x 5
345 x 4 oh yeah, I made the fat lady sing on the last set there.
Event:
18" deads... well, probably a 15".
worked up to 495 x 1 545 didn't want to go.
Shrugs
225 x 12
315 x 12
225 x 12
135 x 15
Side bends
80lbs per side x 15, 15, 10
Reverse Hypers, tilted up.
50 lbs x 10,10,10
Make shift rolling thunder for grip work.
Cardio and stretch.
I keep wanting to slap people at the gym... the reverse hyper machine is NOT an expensive high table for your water bottles.
Monday, 25 April 2011
Random Rant
Last training session was saturday and it was events... not very eventful. Technique stuff for the coming competitions.
Few updates: First is due to rough times in my own life (not telling you what) but not much rant worthy yelling going on in my head. Lately motivation and the reasons for doing what i do have been thinking of. I personally battle with Clinical depression. It is an on going thing where some days it is worse than others. Most people in the strength world don't admit to these things as well... this is all about being as strong as possible and people see depression as a mental weakness.
It is my fight with this that motivates me. I push myself to combat the pain of my life, to reward my little victories in life, and to elevate my mood. I feel on top of the world after a good workout, and even if I have a bad workout (squats last tuesday) I come out of it with a sense of accomplishment as I still got my lazy ass into the gym and worked it. I didn't quit, I know that it is hard and yeah I sometimes want to be a pussy and stop. I won't let myself though.
Long time ago I was fat, I spent my time doing nothing, no real direction in my life. I didn't have any real life goals. I was doing a degree in university in a subject I enjoyed but no career ambitions. Everything came to a head when my uncle tragically passed. He was there for me when I was young and in his passing, I passed the point of numbness. No amount of booze could make me feel better... nothing did., except self "torture". This torture was me going to the gym 6 days a week and busting my ass for 2 hours a day. I worked out to feel better, and it made me feel better, a lot better. By the time I finally came to grips with everything, it was four months later and I have dropped 50 pounds. From there i moved onto getting into better shape. I had a goal.
This goal setting, and re setting, is what started me into the strength world. To fast track about three years, I always loved WSM on tv and said, I'm athletic... can I do that? I gave it a shot... I bombed my first comp. I got beat by a guy who injured himself on the first event and only got 2 points... i finished with 1 point in dead last. I loved it though. I started learning more about how to train for strength and learned about how it isn't brute strength that wins strongman, it is heart.
It is that passion and heart that I thrive off of now. It pushes me beyond where I thought possible four years ago, and it keeps me feeling good about myself. It also teaches me to be patient with myself and to listen to my body. With a healthy body comes a healthy mind.
that's what motivates me. I am active on different forums and I see other peoples awesome stories. Some have their faith to guide them, other it is a will to become better, what motivates you and keeps you from being a pansy ass quitter?
Oh and BTW, I am now sponsored(?), well at least in cahoots with whey-factory.com I have a discount code with them, mm25 , that'll get anyone 25% off their supplements. Their stuff rocks, and I don't just say this because I get discounts. I'll review some of their stuff in the future but I will say this, I like stuff that works and cuts out the bullshit. They do this. They offer everything you really need to train harder, recover faster, and stay on track with your good diet without over charging you. their protein is cheap and high quality. I love (no i really do) their chocolate flavour protein. I am going to be using their CarbBOOM! product as a competition glycogen refiller and an energy source. And best of all, they are Canadian. No border screw ups, no long waits, I order it and it is here two to three days later. Oh and their customer service people are really nice too, then again almost all companies I have dealt with in the fitness community have been nice, but the others weren't supplement providers they were equipment companies.
Few updates: First is due to rough times in my own life (not telling you what) but not much rant worthy yelling going on in my head. Lately motivation and the reasons for doing what i do have been thinking of. I personally battle with Clinical depression. It is an on going thing where some days it is worse than others. Most people in the strength world don't admit to these things as well... this is all about being as strong as possible and people see depression as a mental weakness.
It is my fight with this that motivates me. I push myself to combat the pain of my life, to reward my little victories in life, and to elevate my mood. I feel on top of the world after a good workout, and even if I have a bad workout (squats last tuesday) I come out of it with a sense of accomplishment as I still got my lazy ass into the gym and worked it. I didn't quit, I know that it is hard and yeah I sometimes want to be a pussy and stop. I won't let myself though.
Long time ago I was fat, I spent my time doing nothing, no real direction in my life. I didn't have any real life goals. I was doing a degree in university in a subject I enjoyed but no career ambitions. Everything came to a head when my uncle tragically passed. He was there for me when I was young and in his passing, I passed the point of numbness. No amount of booze could make me feel better... nothing did., except self "torture". This torture was me going to the gym 6 days a week and busting my ass for 2 hours a day. I worked out to feel better, and it made me feel better, a lot better. By the time I finally came to grips with everything, it was four months later and I have dropped 50 pounds. From there i moved onto getting into better shape. I had a goal.
This goal setting, and re setting, is what started me into the strength world. To fast track about three years, I always loved WSM on tv and said, I'm athletic... can I do that? I gave it a shot... I bombed my first comp. I got beat by a guy who injured himself on the first event and only got 2 points... i finished with 1 point in dead last. I loved it though. I started learning more about how to train for strength and learned about how it isn't brute strength that wins strongman, it is heart.
It is that passion and heart that I thrive off of now. It pushes me beyond where I thought possible four years ago, and it keeps me feeling good about myself. It also teaches me to be patient with myself and to listen to my body. With a healthy body comes a healthy mind.
that's what motivates me. I am active on different forums and I see other peoples awesome stories. Some have their faith to guide them, other it is a will to become better, what motivates you and keeps you from being a pansy ass quitter?
Oh and BTW, I am now sponsored(?), well at least in cahoots with whey-factory.com I have a discount code with them, mm25 , that'll get anyone 25% off their supplements. Their stuff rocks, and I don't just say this because I get discounts. I'll review some of their stuff in the future but I will say this, I like stuff that works and cuts out the bullshit. They do this. They offer everything you really need to train harder, recover faster, and stay on track with your good diet without over charging you. their protein is cheap and high quality. I love (no i really do) their chocolate flavour protein. I am going to be using their CarbBOOM! product as a competition glycogen refiller and an energy source. And best of all, they are Canadian. No border screw ups, no long waits, I order it and it is here two to three days later. Oh and their customer service people are really nice too, then again almost all companies I have dealt with in the fitness community have been nice, but the others weren't supplement providers they were equipment companies.
Friday, 22 April 2011
Learning to breathe and what else I do wrong.
Friday morning and it's time to remember last night.
April 21st
Warm up
Some funky push ups for dynamic activation.... it works
Over head press (push press)
Football bar
bar x 10
95 x 5
115 x 3
125 x 3
Moved over to my log
143 x 1 for the feel of it.
145(148) x 8,8,10
All felt good, but my quads are still fried from earlier in the week. So by rep 6 on each set they were screaming from the push. Also found out that at rep 8, I am out of breath. I am not used to the log crushing my chest, so at 8 I dropped the log and recovered, cleaned the log up and repped out 2 more.
Pulldowns, the spot I do pullups was taken by a guy doing box jumps. I don't argue, it looked kinda badass.
165 x 8
180 x 8
195 x 8
210 x 8
225 x 8
Fat gripz
135 x 8,8
Titan Ram on
bench
135 x 10
185 x 8
205 x 8
225 x 6
Triceps done.
DB bench
65 x 10
80 x 7
Did this for shits and giggles... yeah I suck at them... I never do them.
Facepulls
100 x 10,10,10
Shoulder raises
To make these better and more beast mode like, did them with 20 lbs of chains.
front super setted with rears x 8,8
hold for 30 seconds or so. This blasted my shoulders. The movement of the chains made them harder and I like that, plus I looked like a crazy motherfucker. Awesome.
Sled pulls
180 x 60' x 2
205 x 75' x 4 The man(woman?) at the end of the shipping driveway moved their van, so longer pulling for me.
This was easy, but felt hard enough for me to feel them working.
Light cardio and stretch.
Hit up a local burger place that is supposed to be good. It is called the burger priest. As from a earlier blog... I love burgers. This place was different than the last place. While Woody's was bringing burgers to a more gourmet level of eating while still being what it is, a hand food. This place brought it back to the 1950's era of highway burger joints. I grabbed the double double and took it to my car to shove in my food hole. It was a bit messy and it came in a little wax paper bag. There was only the condiments you expected to find at a road side place available, but it was a bite of Americana. It brought back memories of trips to the trailer in the summer as a young boy, stopping at the local burger place to get real milkshakes and a burger on the way up. It was the summer treat on a sunny day where you knew that in no way was this good, but damn you enjoyed it. It was sloppy and nothing extravagant but it was a old school burger. Their fries kinda sucked though. Beyond that, my issue was the price. I got better quality from Woody's for cheaper. The size was smaller and well... it cost more. Improve the fries and then I won't mind paying the $15 for a combo. With that said, next up on the food hole: pizza.
April 21st
Warm up
Some funky push ups for dynamic activation.... it works
Over head press (push press)
Football bar
bar x 10
95 x 5
115 x 3
125 x 3
Moved over to my log
143 x 1 for the feel of it.
145(148) x 8,8,10
All felt good, but my quads are still fried from earlier in the week. So by rep 6 on each set they were screaming from the push. Also found out that at rep 8, I am out of breath. I am not used to the log crushing my chest, so at 8 I dropped the log and recovered, cleaned the log up and repped out 2 more.
Pulldowns, the spot I do pullups was taken by a guy doing box jumps. I don't argue, it looked kinda badass.
165 x 8
180 x 8
195 x 8
210 x 8
225 x 8
Fat gripz
135 x 8,8
Titan Ram on
bench
135 x 10
185 x 8
205 x 8
225 x 6
Triceps done.
DB bench
65 x 10
80 x 7
Did this for shits and giggles... yeah I suck at them... I never do them.
Facepulls
100 x 10,10,10
Shoulder raises
To make these better and more beast mode like, did them with 20 lbs of chains.
front super setted with rears x 8,8
hold for 30 seconds or so. This blasted my shoulders. The movement of the chains made them harder and I like that, plus I looked like a crazy motherfucker. Awesome.
Sled pulls
180 x 60' x 2
205 x 75' x 4 The man(woman?) at the end of the shipping driveway moved their van, so longer pulling for me.
This was easy, but felt hard enough for me to feel them working.
Light cardio and stretch.
Hit up a local burger place that is supposed to be good. It is called the burger priest. As from a earlier blog... I love burgers. This place was different than the last place. While Woody's was bringing burgers to a more gourmet level of eating while still being what it is, a hand food. This place brought it back to the 1950's era of highway burger joints. I grabbed the double double and took it to my car to shove in my food hole. It was a bit messy and it came in a little wax paper bag. There was only the condiments you expected to find at a road side place available, but it was a bite of Americana. It brought back memories of trips to the trailer in the summer as a young boy, stopping at the local burger place to get real milkshakes and a burger on the way up. It was the summer treat on a sunny day where you knew that in no way was this good, but damn you enjoyed it. It was sloppy and nothing extravagant but it was a old school burger. Their fries kinda sucked though. Beyond that, my issue was the price. I got better quality from Woody's for cheaper. The size was smaller and well... it cost more. Improve the fries and then I won't mind paying the $15 for a combo. With that said, next up on the food hole: pizza.
Tuesday, 19 April 2011
Pissy day and pissy workout
Just was off my game today... shit felt shitty. Broke my earbuds, you that pissed me right off.
Warm up with some pvc rolling.
Box jumps
24" x 5
32" x 5
34" x 5
36" x fail
Found out the tallest box at the gym is actually 31" high, so all previous "36" " jumps were actually 32" as I put a stick on the 31" box and jumped the stick.
Same thing today but doubled up mats on the box to get to 36".
Squats
bar x 10
135 x 8
225 x 5
235 x 3
265 x 3
285 x 8,8,9 just felt like crap. Yesterday took everything out of me. Went to a low bar for the last set, legs were just dead so only 1 over prescribed reps.
SSB GMs
155 x 10
175 x 10,10,8 Felt like shit but gave a final 8 a go.
SSB lunges
115 x 8,8 per leg. Fuck I hated these. But I gave them hell, just because I hate them doesn't mean I won't do them.
Weighted decline abs
10 lb plate behind head x 15,12,8
GHR
BW x 15,13 again just destroyed.
Event:
Prowler pushes
200 lbs for 60' x 4
290 lbs for 60' x 2
Light cardio and totally forgot to stretch.
Some days are just pissy. Don't let them get to you. If you do, you make mistakes. You beat yourself up and the only beating of yourself should be done late at night with a box of tissues and porn on.
Warm up with some pvc rolling.
Box jumps
24" x 5
32" x 5
34" x 5
36" x fail
Found out the tallest box at the gym is actually 31" high, so all previous "36" " jumps were actually 32" as I put a stick on the 31" box and jumped the stick.
Same thing today but doubled up mats on the box to get to 36".
Squats
bar x 10
135 x 8
225 x 5
235 x 3
265 x 3
285 x 8,8,9 just felt like crap. Yesterday took everything out of me. Went to a low bar for the last set, legs were just dead so only 1 over prescribed reps.
SSB GMs
155 x 10
175 x 10,10,8 Felt like shit but gave a final 8 a go.
SSB lunges
115 x 8,8 per leg. Fuck I hated these. But I gave them hell, just because I hate them doesn't mean I won't do them.
Weighted decline abs
10 lb plate behind head x 15,12,8
GHR
BW x 15,13 again just destroyed.
Event:
Prowler pushes
200 lbs for 60' x 4
290 lbs for 60' x 2
Light cardio and totally forgot to stretch.
Some days are just pissy. Don't let them get to you. If you do, you make mistakes. You beat yourself up and the only beating of yourself should be done late at night with a box of tissues and porn on.
Quit is a stupid word...
It has a Q in it, Q's are good for nothing. All their uselessness...
Anyways,
April 18th
Warm up
Plyo Pushups
BW x 5,5,5 Start resting on the ground and push up and off the ground, kind of like a clap push up... but no retarded clap. I am not a seal and I don't want a fish.
Bench with an actual barbell... it has been a football bar for the past while.
bar x 10
95 x 10
155 x 8,8,10,8,14
These felt much stronger than normal. I think the four weeks with the football bar did some good.
DB rows
80 x 10 warm up
130 x 8,8,8,(straps on)8,15(straps)
My grip was having issues holding for all 8 reps. I think I am going to stay at this weight for a bit until my grip improves.
DB seated OHP
65 x 8
70 x 8
75 x fail, shoulders were fried... eh.
Cable flies
45 lbs x until the pain was too much for 2 sets.
Supersetted with average band pull overs until it hurt so good.
Light cradio as the driveway was full of cars, so no prowler.
Stretch and home.
Definitely feeling strong, but my left shoulder felt like it was weak during the last set of bench and the overhead work... I think I need to book an appointment with my chiro to make sure everything is ok as the left shoulder was clicking while doing shoulder dislocates in my stretching.
Anyways,
April 18th
Warm up
Plyo Pushups
BW x 5,5,5 Start resting on the ground and push up and off the ground, kind of like a clap push up... but no retarded clap. I am not a seal and I don't want a fish.
Bench with an actual barbell... it has been a football bar for the past while.
bar x 10
95 x 10
155 x 8,8,10,8,14
These felt much stronger than normal. I think the four weeks with the football bar did some good.
DB rows
80 x 10 warm up
130 x 8,8,8,(straps on)8,15(straps)
My grip was having issues holding for all 8 reps. I think I am going to stay at this weight for a bit until my grip improves.
DB seated OHP
65 x 8
70 x 8
75 x fail, shoulders were fried... eh.
Cable flies
45 lbs x until the pain was too much for 2 sets.
Supersetted with average band pull overs until it hurt so good.
Light cradio as the driveway was full of cars, so no prowler.
Stretch and home.
Definitely feeling strong, but my left shoulder felt like it was weak during the last set of bench and the overhead work... I think I need to book an appointment with my chiro to make sure everything is ok as the left shoulder was clicking while doing shoulder dislocates in my stretching.
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