Up, Up, and AWAY!

I think it's a pretty solid benchmark for "I don't suck anymore". You're much, much closer to it than I am, though.
 
Sunday - 11/30/14

Weird day, under 30 degrees outside and quads are still not firing fully, which lead to a lackluster bulk of the workout.


Push-press

95*8
95*5
145*3
185*1
215*1
235*0 - Right shoulder is sticky
235*0 - Still wouldn't let me lock out/get my head through on the right side. Bodywork needed.
235*1
200*8 - Lois came out and provided some motivation and I cranked up the intensity. I was going for 7 but very happy with 8. Which is still almost comically frustrating considering I've done 225*7 strict press. Oh well, nowhere to go but up, up, and away.
 
Ethan said:
I think it's a pretty solid benchmark for "I don't suck anymore". You're much, much closer to it than I am, though.
Click to expand...

Maybe so, but someone is much, much closer than me to 800. The whole "be better than you were yesterday, not better than someone else" applies heavily in this arena.
 
Wednesday - 12/1/14


High bar squats (again no wraps or belt)

Up to:

335x3


Awesome, powerful, quick workout. The pick up was easier and lighter than it would have been a few weeks ago, and the reps were tough but not maximal, which is different than the 355x1 from last week.

Progress!

On another note, I'm making dramatic, critical progress on some other goals I've been working towards; no doubt that's playing heavily into the strength progress.
 
SmallvilleCK said:
I was sore for 4 days, ridiculous. I'm sure I've been that sore before, but I couldn't say when. Glutes, adductors, hip flexors, quads, abs.


Monday - 11/17/14


Good Mornings

Up to:
185*10
185*10
215*10
185*10



Tuesday - 11/18/14


Push-press

Bar*10
Bar*10
95*8
95*5
145*5
185*3
185*3
185*3
185*3
185*3
185*3
185*3
185*3
185*3
185*5

Video: 9th set of 185*3

[YT]http://youtu.be/Lei2EJXkbtU?list=UUkAZ4ek-uiNSV6yVhwLS8pw[/YT]

BTNSOHP

95*10
Click to expand...

Off the roids or what?
 
Saturday - 12/13/14

Bad month for workouts so far! I've got to turn this month around.


High bar squats

Up to:

275*5
275*5
 
Monday - 12/22/14

High bar squats

5*5@235


Bench Press

5*5@185
 
Sunday - 12/28/14

Bench Press

5*5@195

10 minutes Jump rope
15 Minute heavy bag
 
Monday - 12/29/14

High bar squats

5x5@245


Started keto yesterday, I'm looking forward to getting leaner but not to the energy drain until I'm adapted.
 
Thursday - 1/1/15

High bar squats

5x5@255

Keto still = ultra low energy
 
Monday - 1/5/15

Bench

5x5@205



Thursday - 1/8/15

1 minute Back flatteners

Bench

5x5@215

Supersetted with

Pullups - 8x3


1.5 minute back flatteners
 
I found that on a ketogenic diet my physical energy was low. I always felt kind of "flat" in the gym. But my mental clarity/energy was at an all time high. Almost felt manic.

What are back flatteners??
 
Quick workout

Saturday - 1/10/15 - Farm


SMR
Turkish Get Ups - 2/side - 15, 50lbs
Back Flatteners - 1 mintue
KB Deadbugs - 15/side


Push-press

95*5
95*3
145*3
185*2 - Very very light
235*1 - Good this went up on the first try while on keto
250*0 - I think form was off, it was stapled to my chest. Decided not to go for it again tonight.
200*6 - First 3 were disorganized and all over the place.


SOHP - 95*10


Glute lunges - 10/side


TGUs - 2/side - 50lbs


Back Flatteners - 2x1 minute


Hip flexor deep tissue work
 
eastNYgoon138 said:
What are back flatteners??
Click to expand...


Lying on your back, hands overhead on the ground if you can, use the glutes and abs to fully tuck the pelvis up until your back is flat and legs are relaxed. Then turn off the glutes and try to hold your pelvis at that same height for a given time. It's important that your legs and hip flexors stay fully relaxed and not fire the entire time. It's isometric, so if you do it right it shouldn't take very long before you're shaking and your abs and mostly obliques are burning/cramping. Legs relaxed, legs relaxed, legs relaxed. It teaches the trunk how to be rigidly tied into the pelvis while the hip flexors stay off.

It will also make a lower back feel bulletproof when done for sets of 2 mintues throughout the day.
 
Monday - 1/12/15

Only had a half hour between clients and snuck in a quick session. No time for warmup or movement prep, not my best idea but sometimes you just have to go for it.


High bar squats

5x5@265 - 1-3 minutes rest in between.

This format is really not my strong suit, but if feels good to work outside my comfort zone and push the heart rate and volume a little.
 
Saturday - 1/17/15

High bar squats

5x5@275 - 1-3 minutes rest in between.
 
Tuesday - 1/20/15

High bar squats

5x5@285 - 1-3 minutes rest


Signed up for a strongman competition that's ~12 weeks away. Should be fun, looks decently heavy, so it's time to kick the training up to a new level.
 
Wednesday - 1/21/15


Turkish Get-ups

20lb*1/side
70lb*2/side


Back flatteners*1 minute


Bench

45*15
95*8
135*5
185*3
225*5*5


1) Pullups - 5 reps
2) Hardstyle abs - 5 breaths
3) Seated DB shoulder press - 70*5
1) 5 reps
2) 5 breaths
3) 55*5
1) 5 reps
2) 5 breaths
3) 55*5
 
All I know for now is:

650 yoke
600 axle deadlift (I have to assume it's >18")
530 frame carry
OHP medley - 180 keg, 200 keg, 215 axle
Keg/stones over bar - 225, 250, 275 keg, 230 stone, 265 stone.
 
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