Foam roll, rotations, diesel crew shoulder warm up
Bench:
BarX a bunch
5X135
5X135
3X150
5X190
5X200
215X>5 (GOT 8)
CGBP:
150X3X10
Row:
135X3X5
BB Curl:
95X2X5
Alternating DB Curl
20X10
25X10
Notes: Ran through bench too fast today. I was really amped for some reason but dying by the time I got to rows. My biceps are still weak as fuk.
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07-22-2011, 05:48 PM #61
- Join Date: Mar 2009
- Location: De Witt, Iowa, United States
- Posts: 11,040
- Rep Power: 34253
7/22/2011 Bench and stuff
★cVc★
My Log: https://forum.bodybuilding.com/showthread.php?t=174578931
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07-22-2011, 07:32 PM #62
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 39
- Posts: 23,220
- Rep Power: 46676
running in this heat is absolutely brutal!
nice solid workout. good work with the deadlifts!
good job with the bench too. i never seem to have luck with rows either. i get chronic tendinitis in my right bicep. it's odd because it stems from my shoulder injury.MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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07-24-2011, 10:20 AM #63
- Join Date: Mar 2009
- Location: De Witt, Iowa, United States
- Posts: 11,040
- Rep Power: 34253
7/23/2011 Strongman Training
12 inch log
emptyX10
180X5
230Xmiss
200X2
220X1
Farmers Walk:
140X160'
190X80'
190X80'
210X80'
230X40'
190X80'
140X160'
Stone Laps
255X2
Notes: First time doing farmers post surgery. They felt good but turns caused some pain so on the third round, I set then down, turned picked them up and finished. I was having a bad day with log. Not sure whats up with that, but whatever. I wanted to go heavier with stones, but no one else did and I was gassed anyways, so I kept it light. It was hot and of course started raining right as we finished the workout★cVc★
My Log: https://forum.bodybuilding.com/showthread.php?t=174578931
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07-24-2011, 03:46 PM #64
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07-25-2011, 06:55 AM #65
- Join Date: Mar 2009
- Location: De Witt, Iowa, United States
- Posts: 11,040
- Rep Power: 34253
Plans for the rest of the year:
Aug 27th-ADFPF powerlifting meet in Moline, IL. I have a goal of hitting 1000 pounds 12 weeks after surgery.
SEP 3rd-NAS Gold Level comp at Bethalto, IL
EVENTS: Log for Reps. 60 sec Open LW/M 220, N/T 180, Open HW 280.
Car Deadlift for reps. 60 sec TBA. Will be tested.
Frame Carry 50 ft. 60 sec Open LW/M 500. Open HW 600. N/T will do 180 Farmers. No drops.
Yoke 50 ft 60 sec, One drop only. Open LW/M 550. Open HW 650. N/T 400.
5 Stone load 60 sec, Open LW/M 220,240,260,300,330. Open HW 260,300,330,360,380. N/T 200,220,240,260,300.
OCT 8th-NAS Comp. in Morton Il, Comp not posted yet but should be soon.
Nov 17-18: UPA Powerlifting and NAS Platinum strongman. Still undecided which one I will compete in yet. If the strongman is not stupidly heavy, it takes preference. If they are on different days, I may do both.
I also just joined the 12 week military challenge here on BB.com. My goals will remain the same, I am going to try to get to a bodywieght that enables me to make 231.4 easily while maintaining as much strength as possible.Last edited by austin.j.taylor; 07-25-2011 at 07:00 AM.
★cVc★
My Log: https://forum.bodybuilding.com/showthread.php?t=174578931
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07-25-2011, 07:01 AM #66
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07-25-2011, 07:19 AM #67
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07-25-2011, 01:48 PM #68
- Join Date: May 2010
- Location: Fort Walton Beach, Florida, United States
- Age: 35
- Posts: 441
- Rep Power: 299
In bro. Good workouts. Hope to see you at nationals someday soon!
Amatuer Strongman
1st place Eglin Air Force Base Strongest Man 2010
1st place novice hvwy Florida Emerald Coast Strongest Man 2011
Bench 455 RAW/485 reactive slingshot
Squat 550 Belt
Dead 615 straps/belt
Dont worry Bro..its bulking season.
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07-25-2011, 02:17 PM #69
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07-25-2011, 02:30 PM #70
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07-25-2011, 06:04 PM #71
- Join Date: Mar 2009
- Location: De Witt, Iowa, United States
- Posts: 11,040
- Rep Power: 34253
7/25/2011 Push press and stuff
Hang Power snatch:
BarX5
65X3
85X3
105X3(very, very ugly form)
Strict Press
115X5
140X5
185X1
Push Press
185X2
200X3
210X>3(GOT 5) Ties PR
Facepulls
90X3X10
Supersetted with
Assisted Chins
100X3X10
Hammer Curls
35X2X7
Notes: Biceps are still sore from strongman training. I didnt feel like I did a lot of bicep work but, I was pretty sore for whatever reason. Presses felt real heavy, but I hit good numbers so I am happy.★cVc★
My Log: https://forum.bodybuilding.com/showthread.php?t=174578931
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07-25-2011, 07:04 PM #72
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07-25-2011, 07:10 PM #73
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07-25-2011, 07:27 PM #74
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07-25-2011, 07:33 PM #75
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07-25-2011, 07:35 PM #76
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07-25-2011, 07:38 PM #77
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07-25-2011, 07:46 PM #78
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07-26-2011, 07:15 AM #79
- Join Date: Mar 2009
- Location: De Witt, Iowa, United States
- Posts: 11,040
- Rep Power: 34253
Couldnt have answered that better myself. Plus the leaning with a log helps a ton.
Today I weighed in at 260.8 according to home scale. Carb cycling starts today.
Diet:
Breakfast: Multi, fiber pills, 3 hardboiled eggs
Snack: 50g Isopure Zerocarb protein shake
Lunch: 5oz chicken breast with 1 oz almonds
Supper: Baked polluck, green beans, maybe some spinach if I get to the store
Bedtime snack: 1oz almonds
Pounds have been falling off, hoping to keep that progress up.★cVc★
My Log: https://forum.bodybuilding.com/showthread.php?t=174578931
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07-26-2011, 07:43 AM #80
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07-26-2011, 08:13 AM #81
- Join Date: Feb 2003
- Location: United States
- Age: 38
- Posts: 803
- Rep Power: 621
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07-26-2011, 08:20 AM #82
- Join Date: Mar 2009
- Location: De Witt, Iowa, United States
- Posts: 11,040
- Rep Power: 34253
This is what I do: big breathe, clean log, lean back a touch, press while exhaling, big breath, press while exhaling, big breathe, etc. I cannot breathe with a log on my chest at all. If you have access to a log regularly, try some viper presses with lighter weight. That has helped me get leaned back more.
★cVc★
My Log: https://forum.bodybuilding.com/showthread.php?t=174578931
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07-26-2011, 04:05 PM #83
- Join Date: Mar 2009
- Location: De Witt, Iowa, United States
- Posts: 11,040
- Rep Power: 34253
7/26/2011 Deadlifts and stuff
Rotations and stretches
Powercleans:
BarXsome
135X5
165X3
195X3
Deadlifts:
260X3
280X3
295X>3 (GOT 8)
Extra Special Bonus Deadlift
345X1 (Super Easy)
RDL into shrugs:
185X3X5
One Arm DB Rows:
50X2X8
Notes: Decided to change up my squat and dead day. I had a good deadlift session and decided to try 345. I pulled it super easy. Thanks to bobismighty for the RDL into shrugs exercise, I really liked it. I am still debating on whether to make them heavier with low reps or lighter with higher reps.★cVc★
My Log: https://forum.bodybuilding.com/showthread.php?t=174578931
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07-26-2011, 08:33 PM #84
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07-27-2011, 06:46 AM #85
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07-27-2011, 06:48 AM #86
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07-27-2011, 08:07 AM #87
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07-28-2011, 04:34 PM #88
- Join Date: Mar 2009
- Location: De Witt, Iowa, United States
- Posts: 11,040
- Rep Power: 34253
7/28/2011 Squats and cardio
rotations and stretching
Squats:
BarX some
95X5
115X5
135X5
175X3
185X3
195X>3 (Got 10)
Ramping Singles:
225X1
255X1
275X1
295X1
315X1
335X1
Cardio:
60 seconds at 3mph
60seconds at 5.4mph
14 minutes total
Notes: Got a wild hair and decided to work up to a single that felt heavy. 335 felt amazingly light, but I decided to stop there and see how my knee feels tomorrow. All in all very happy with this workout.★cVc★
My Log: https://forum.bodybuilding.com/showthread.php?t=174578931
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07-29-2011, 08:58 AM #89
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08-01-2011, 05:15 PM #90
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