Gettin' Strong WS4SB style

[snice32]

Hello all ....I am Steve Schmidt. I am from NW Iowa and just started competing in the Highland Games. I am fortunate enough to get to train with HG Pro Sean Betz. I've decided to take the plunge and keep an online journal of my lifting. My number one goal during the off-season is to get strong for the Highland Games. I would also like to gain some muscle mass because the 56lb WFD is a BEAST when you only weigh 210! Joe Defranco's Westside for Skinny Bastards 3 is the plan that I have settled on to start my off season (which doesn't officially begin until after St. Louis HG Oct 6th). I workout in my basement gym so I have to make due with what I have.

Saturday AM: Braemar Stone practice with 16lb stone
Warmed up with some overhead stone throws. Worked on keeping eyes on ground as long as possible to create upper/lower separation and chest up on the release. Uncorked for a 36' PR with my 16lb stone....great....pulled muscle in my upper back....bad. This sucks especially with the upcoming games. Looks like ice/heat contrast, foam rolling and chiropractor to get it healed. Guess I'll have to content myself with watching HG videos and practicing technique and visualization.

Saturday PM: (going off of memory)
Incline from Pins (actually sawhorses): worked up to max 1 rep of 205
Incline DB Press: 2xmax reps with 35lb D-bells (ended up between 15-20 reps)
Pendlay BB Rows: 3x8 with 135lb
Superset with
Face Pulls: 3x8 (used stiff thera-band)
Alt DB curls: 3x8 35lb
Front Plank: 1min
Side Planks: 30 sec each.


Pretty good workout. The back work didn't bother the injury too bad....there's hope:) Seeing the chiropractor this afternoon for some elec. stim.

[Bert Sorin]

Welcome. Great to have you on the board Steve. I look forward to seeing your workouts and progression over this season. Take care of that back, and keep us posted with your training.

Bert

[Roger Crazy Wolf]

Steve, you don't have to be huge to throw the 56 forty feet, but you do have to be powerful. My first exhibit is Jason Richards, a thrower from Florida. I saw him throw the 56 just over 40 feet a few years ago and he weighed between 210 and 215 pounds at the time. My second exhibit is Josh Aydlette who threw the 56 between 34 and 36 feet at a body weight of about 270 pounds, lost 40 pounds and still throws it between 34 and 36 feet. I give you these examples to insure that you do not get discouraged if the scale does not tick up for you. If you set your goals as increasing your power, or the speed at which you apply your strength I think you might be better off. Let us know how you do and/or if you would like feed back on your training.

[snice32]

Warmed up with some mobility exercises and ohs with a broomstick.

Front Squat: worked up to max set of 3 reps with 185lbs
Bulgarian Split Squats: 2x6 each leg with just the olympic bar
Quick RDL's: 3x15 115lbs
Skipped abs...hip flexors are a bit sore.

I am using a 3 week wave method of 5/3/1 for my max effort exercises. Since I am not a powerlifter, I don't feel I need to max out every workout and kill my CNS.

I definitely feel the workout this morning. Split squats after Front squats are a little brutal. Saw the chiro yesterday...adjusted well. Going back to see him tomorrow. Ice/heat contrast and foam rolling after workout.

Bert
Thanks for making me feel welcome. This is a pretty cool forum. After watching some videos of the place you train at....looks like a slice of lifters heaven.

Roger
Thanks for the advice....it is always welcomed. Feel free to critique or ask questions at any time. I am always willing to learn and adapt.
I am not planning on gaining weight at the expense of speed or power. I would still like to be able to dunk a basketball when i play hoops! That is why I am trying out WS4SB. Looking to increase strength and the speed at which I apply that strength.

Steve

[snice32]

Dynamic Upper

Warmed up with some shoulder circles and stick dislocates.

BTN Push Press 8x3 105 + 20lbs chain.
Incline DB Press 4x12 35lbs dbells
Chins 3x3 bodyweight
Superset with
Band Pull Aparts 3x8
Biceps/Triceps -few sets of each

Had another adjustment for my back. Starting to feel better. One or two more adjustments and I should be good to go for the St. Louis HG. I'll keep on using ice/heat contrast and foam rolling.

I like the BTN push press better than the push press to the front. The front push press bothers my wrists (that's another story) and shoulders in the rack position. About the only thing that I don't care for using the BTN push press is when the middle knurling catches my neck. I'm using chain on the push press for the next few weeks. I feel like I have to explode and drive the weight up faster to get through the lock out portion at the top when using the chains.

Random Thoughts:
Roger's comments a few posts up has me really thinking about power and being explosive. I went and did some research online and came across people debating whether the box squat or power clean is better for building explosive power. From what I can find it would seem that olympic lifts produce higher power outputs then 1RM powerlift movements. I wonder how performing lifts dynamically with accommodating resistance fit in?

[snice32]

With the St. Louis games coming up next weekend, I decided to switch the lifting up a bit. So here's what went down in the basement this afternoon...

Power Cleans 95x3,115x3,135x3,155x3,175x3,185x3,190x3
Front Squats 5x5 160
1 Arm Incline DB Press 45x5,50x5,55x5,55x5

The back is feeling good. Heading to the chiropractor tomorrow for another adjustment. Been watching videos....The Heavies....V-P Prod training tapes...etc.

The workout today was based off of Joe Kenn's Tier System. I'm hoping to get his book next weekend and read more about this system.

[snice32]

Last full body workout before I head to St. Louis.

Pre-workout
Foam rolling
Dynamic mobility exercises
Blackburns
DB External Rotations

Workout
Box Squat 8x2 135 + chains
Incline Bench 5x5 165
Jump Shrugs 5x2 205
Quick RDL 2x10 135

This morning i'm sore from the incline bench. Between the lifting, eating and milk drinking (since i work for Wells Dairy....they make Blue Bunny ice cream...i have plenty of access to milk) my bodyweight is up to 215. I'm going to relax and watch videos till I head to St. Louis. Hopefully I'll set some game PR's.

[Bert Sorin]

Good luck at the games this weekend!

[snice32]

I participated in the St. Louis HG this past weekend. The AD moved me up to B Division with only 1 HG games prior to this one. What happened you ask....I rose to the occasion. I finished the games in a three way tie for second place. Here's to a great way to finish out my first highland games season!

Here's a little recap of my events:

LWFD: 46' 0.5" - I was disappointed with my performance in the LWFD. I've thrown out to 53 in practice. All I can say is I was a little nervous on the first event.

Heavy Hammer: 65' 11" - This was a PR for me. I don't have hammer boots right now...next year. My PR was thrown with a very whippy 1/2 PVC handle. Of course that handle didn't last too long before it was broken.

Caber: 85 degrees with 18.4' x 76# stick. I had enough power to get this stick over but my technique is not very good. Once I pick the caber I kind of panic and lose control of it and then try to turn it. I need to practice controlling the caber after the pick.

Sheaf: 23' with 20lb bag. This was a huge PR for me. I only threw 17' with the 16lb bag at Quad Cities before this one. This event I don't get a chance to practice hardly at all....which makes me confident that higher heights are looming. Made sure to use my legs on my third throw to get the 23' mark.

After lunch:
WOB: 11' - another PR for me. I need to work on my technique. I am pulling more with my shoulder and not using my hips and posterior chain enough.

16# Open Stone: 35' 7" - again need to work on technique. Still not getting enough upper body/lower body separation. Also need to work on opening up my chest. I've braemar'd a 16lb stone farther than this distance. So it's definitely a technique issue.

HWFD: 25'2 - another big time PR for me. This distance came on the last throw for me...and I was the last thrower. I called it like Babe Ruth. Told the guys i'm throwing 25ft to win....then threw it 2" farther.

I ended up with 2 first place finishes and 2 3rd place finishes which allowed me to end up in a three way tie for 2nd. Overall I am very pleased with my performance. Now that the games are done I am excited to start some serious lifting. I'm taking a week off to recouperate from the game and will start my off season lifting after that.

Couple of highlights from the games was seeing Dan McKim toss an 18ftx156# caber for a 12:30 and seeing him go 32' standing in the sheaf. He went at least 33 feet on his successful attempt at 31'. Dan is one strong dude.

Scary moment of the games. One of the throwers ditched a caber and it went sideways and ended up hitting the side judge in the back. He was down for like 10 minutes before getting up and walking away. Even if you are watching the throw there's a possibility of getting hit!

[Roger Crazy Wolf]

Those are great 'B' numbers, especially if it was your first official 'B' game. Here in the Southeast those numbers are good enough to win most 'B' games and move you up to an 'A'. Keep working at it, we need more 'A's.

[Bert Sorin]

Great job at the games, way to come through on the clutch. Sheaf was really good, especially for your number of games. Keep on keepin on!

[snice32]

Max Effort Upper Body

Foam Rolling/Dynamic Mobility upper

Bench Press worked up to max set of 5
1x5 110 1x3 130 1x2 150 1x1 170 1x5 175
Incline Dumbbell Press 35lb 1st set 15, 2nd set 25 (failure)
BB Rows 3x8 135 (superset with)
Face Pulls 3x8 (gray band)
BB Shrugs 3x8 205
1 Arm Dumbbell Curl 40 3x 8/8 7/7 6/6

Feeling a little under the weather today.....stayed up late last night and didn't sleep well. The wifey is 20 weeks pregnant and doesn't sleep well...restless...which doesn't help me get to sleep when she's moving around.
Despite not feeling 100% workout went well. My bench is pretty weak right now. Too many years spent avoiding the bench or not training heavy.

I am planning on using a 5/3/1 wave for the max effort upper and lower body. 4 workouts per week: ME Upper Bench, ME Lower Deadlift, RE Upper Bench, DE Lower Power Cleans. If 4 workouts is too much i'll move power cleans to ME Lower and do them before deadlifts.

After watching a video of Jud Logan talking about what he uses as far as Bench RE/Volume for his throwers. I am going to try something a little different for my RE Upper Bench. I will start out with 55% of my bench using a rep range of 6-8. Each set I will add 10% to the bench and keep trying to hit 8 reps. Once I cannot get 6 reps I'll stop.

I am a little bit sad that my highland season is now over. However, I couldn't be happier with my performances. I am definitely looking forward to seeing what I can accomplish after an off-season spent getting stronger.

Steve

[Bert Sorin]

Could you post that Jud Logan video here for us to see? Jud always has some good stuff.
Thanks.

[snice32]

Since the files are large (198 meg and 240 meg) I posted a link (in the Throwing and Highland Training section) to the website where you can download the videos. There are other videos along with articles in another section on that site that are useful.
Steve

[snice32]

Monday Night: Dynamic Lower Body

Foam Rolling/Mobility Exercises

Power Cleans 10x1@75% 165lbs
Back Squats 6x3@60% 175lbs
Peterson Step Ups 2x30secs each leg 11/11 10/10
Ghetto Reverse Hypers 2x10 no weight
Med-ball Twists 1x20 each side
Plank Series

Peterson Stepups were a new addition to the workout. I have never done them before but they definitely hit the VMO. I'm feeling the effects of the back squats today in the glutes and hamstrings.

[snice32]

Last Night RE Upper Body

Foam Rolling/Dynamic Mobility Upper

Bench Press: ?x6-8reps start with 55%....add 10% to weight each set...try for 8 reps....done when can't get 6
warm up bar/10 95/5
115/8 125/8 140/8 155/8 170/8 190/6 210/2

Superset:
Rock Ring Pullups: 5/4/4
Band Pull Aparts: 3x8

1 1/4 DB Lateral Raises: 3x8 10lbs

Superset:
Iso Hold DB Curls 3x6 20lbs
Tricep Pushdowns 20/15/12

Stretching and PWO Muscle Milk afterwards

Workout went well last night. The adrenaline was flowing when I made that descent to the basement in anticipation of benching. I'm really digging the type of RE bench that I am performing. Next week RE bench starts with 60% and rep range is 5-7. The lateral raises were tough just using 10lbs. Right glute/hip area is bothering me this morning...gonna really warm up well for tonights ME deadlift.

[snice32]

Thursday Night ME Lower Body

Dynamic Mobility Lower

Deadlifts: work up to 5rm
175/5 200/5 225/5 250/5 270/5
Romanian Deadlifts: 3x8 115
Stair Jumps: 5x1 (to fourth stair)
Ghetto Reverse Hypers: 3x10 (no weight)
Ab Circuit 2 sets Sprinter Situps, Russian Twists and McGill Situps

Stretching and PWO shake

The back was pretty pumped after the deadlifts. Since I don't have a box to jump on, the downstairs steps are my substitute. Eventually I'll get around to building a few plyo boxes.

[snice32]

Monday Night ME Upper Body

Pre-Workout Warmup
Cutting grass and bagging leaves

Dynamic mobility upper body
various circles and shoulder dislocates

Bench Press:
130x3 145x3 160x3 175x3 190x3
Incline Press: 18 reps first set/ 25 second set 35lb dumbbells
BB Rows: 3x8 140
Superset with
Face Pulls: 3x9
BB Shrugs 3x10 205
1 Arm DB Curl 3x8 40lbs

Stretching and PWO shake afterwards

Mid back is a little sore/tight today. Between the the lawn cutting and BB rows there was some definite fatigue in the lower back muscles.

[snice32]

Tuesday Night Dynamic Lower Body

Dynamic lower body movements

Power Cleans 8x1 80% 175lbs
Hungarian Core Blaster Swings 3x8 50lbs
Peterson Step Ups 2x30sec 14/14 15/15 Started a third set but quads felt like they were gonna cramp up a bit. I'll bump up the time next go around
Ghetto Reverse Hypers 2x10
Med Ball Twists 10lbs 2x20
Plank Series 1min front bridge 30 both side bridges

I'm really digging the Peterson Step Ups which target the VMO. My knees have been feeling great. Wish I would have known about this exercise growing up when I was having trouble with Patella Femoral Syndrome. This would have helped with my knee cap tracking issues. The swings definitely pumped up the hams, glutes and lower back.

[snice32]

Thursday Night RE Upper

Upper mobility exercises

Bench Press: ?x5-7
125/7 140/7 155/7 170/7 190/7 210/3

Rock Ring Pullups: 7/6/5 bodyweight only
Superset with
Band Pull Aparts 3x10

1 1/4 DB Lateral Raises: 3x9 10lbs

Iso Hold DB Curls: 3x6 35lbs
Superset with
Triceps Pushdowns: 22/18/13

Stretching and PWO.

[snice32]

Last Friday ME Lower

Dynamic lower body mobility exercises

Deadlifts: 200/3 225/3 250/3 270/3 295/3
Romanian Deadlifts: 3x8 125
Stair Jumps (fourth stair): 5x1
Ghetto Reverse Hypers: 3x10 (no weight)
Ab Circuit: Sprinter Situps 6 reps/Russian Twists 10/McGill Situps 10
2 rounds.

When I got home from work on Friday I didn't have a lot of energy. Thought about throwing in the towel for the night and skipping the workout. Wifey went to bed early (21 weeks pregnant)....nothing to do around the house. Figured I could either go to sleep (it was only 8pm) or I could go lift. You can see which option won out.

[Bert Sorin]

good job. It looks like the training is going well. Keep it up.

[snice32]

Thanks Bert. I'm happy with my training right now. My bodyweight is up as well as my strength. Right now I just want to continue bringing up my base level of strength. After seeing your training log and the weights you and goergen put up...I've got a ways to go.

[snice32]

Monday ME Upper Body

Dynamic upper mobility exercises
arm circles, dislocates, scap wall slides

Bench Press:
145x1 160x1 175x1 190x1 210x1 extra sets feeling strong 215x1 220x1

Incline DB Max reps: 2 sets 35lbs 20/28

BB Rows: 3x8 145
Superset with
Face Pulls: 3x10

BB Shrugs: 3x12 205

1 Arm DB Curls: 3x9 40lbs

New PR with Bench Press.

[snice32]

Tuesday DE Lower

Foam Rolling/Dynamic Lower mobility exercises

Power Cleans: 6x1 185
Core Blaster: 3x8 60lbs
Peterson Step Ups: 2x30sec bdywght + 10lbs 14/14 14/14
Med Ball Twists: 10lbs 2x22
Plank Series: front 1:15 sides: 40sec

[snice32]

Thursday RE Upper

Dynamic Mobility Upper

Bench Press: ?x4-6 reps
135/6 150/6 165/6 180/6 200/5 220/2

Rock Ring Pullups: 8/6/4
Superset with
Band Pull Aparts: 3x12

1 1/4 DB Side Laterals: 3x12 10lbs

IsoHold DB Curls: 3x6 35lb
Superset with
Tricep Pushdowns: 25/20/14 gray band

Stretching and PWO shake afterwards.

[snice32]

Last Friday ME Lower

Dynamic Mobility Lower

Deadlifts:
225/1 250/1 270/1 295/1 305/1 325/1 350/1 PR baby!!

Romanian Deadlifts: 3x8 130

Ghetto Reverse Hypers: 3x10 no weight
Ab Circuit: sprinter situps/russian twists/McGill situps

PWO shake

[snice32]

Monday ME Upper Deload

No Max Effort
Incline DB Bench: 35lb 3xAMRAP 25/20/22
BB Rows: 3x8 145
Superset with
Face Pulls: 3x10
BB Shrugs: 3x12 205
1 arm DB Curl: 3x8 40lbs

PWO shake Muscle Milk

It was tough calling it a night after this workout. I felt like I didn't do enough, however, i'm sure my body will be recharged by the deload week.

[Bert Sorin]

the rest week will do you right. VERY important part of training. Rest is as important as work, at least for me.
Get reloaded for next week!

[snice32]

Tuesday DE Lower

Mobility exercises

Core Blaster: 3x8 60lbs
Peterson Step Ups: 2x30sec+10lbs 15/15 17/17
Med Ball Twists: 2x25
Plank Series: front 1:15 sides 40sec

PWO shake Muscle Milk

[snice32]

Thursday RE Upper

Mobility Exercises

Bench Press: 135x3 max rep sets 16/10/15
Rock Ring Pullups: 7/5/5
Superset with
Band Pull Aparts: 3x12
1 1/4 DB Lateral Raise: 3x12 10lbs
Iso Hold DB Curls: 3x6 35lbs
Tricep Pushdowns: 27/15/17

PWO shake and stretching

[snice32]

Monday 11/12 ME Lower

I'm switching stuff up. 3 days per week. ME Lower, ME Upper and RE Upper/DE Lower

Foam rolling and dynamic lower mobility

Back Squat: 45/5 95/5 115/3 130/3 155/3 180/3 210/3 235/3 245/3 265/3
(3 RM PR)
16" Step Ups: 10lbsx2x8 30lbsx1x8
Swiss Ball Bridge Leg Curl: 3x8
L-Overs (abs): 2x8 each side
10lb Med ball situp and throw: 2x8

PWO shake and stretching.

Haven't squatted heavy in a while so i'm sure i'll be feeling the 3rm PR. I'm going to use a 3 week wave on ME upper and lower. First week going for a 3rm, second week going for a heavy single and third week going for 1rm pr.

[snice32]

Tuesday 11/13 ME Upper

upper body mobility work

Carpet Press: 45/5/ 65/5 95/3 110/3 130/3 150/3 170/3 195/3 205/3 220/3 PR
Neutral DB Bench: 35lbx2sets max reps 20/24
Prone Rows: bodyweight 3x8
superset with
Seated DB Power Cleans: 10lbsx3x8
Incline DB Curl: 20lbx4x8
superset with
Incline Tricep Plate Extensions: 45lbx4x8

No PWO shake.....dinner was ready when I got done. My left elbow is a little achy this morning. I don't know why I throw in tricep extensions...they always bother my triceps.

[snice32]

Friday DE Lower/RE Upper

foam rolling and mobility work

Box Squat: 145x4x2,150x4x2,160x4x2
Bench Press (grip 1): 125/8 140/8 155/8 170/8 190/7 210/3
Pullups: 3xAMRAP 9/5/5
Ghetto Rev Hypers: 10lb med ball 3x10
Abs

PWO shake and stretching

[McDaniel031151]

Can you please tell me what foam rolling is? I am not familar with it.

Thanks,
D~

[snice32]

D~,

I use foam rolling for self myo-fascial release to improve the muscle quality. Here is a great article talking about the benefits of foam rolling along with demonstrations and descriptions: http://www.t-nation.com/readTopic.do?id=475832

[snice32]

Monday ME Lower

Foam rolling and lower mobility exercises
(go for heavy single)
Back Squat: 45/5 95/5 125/3 145/3 175/3 205/1 235/1 260/1 270/1
18" Step up: 30lbsx1x8, 40lbsx2x8
Single Leg Swiss Ball Bridge Curl: 3x9
L-Overs: 10lbsx2x10
Med Ball Sit Up & toss: 10lbsx2x10

PWO Shake: 2 scoops Muscle Milk Chocolate Shake in 16oz choco. milk *tasty!*

[McDaniel031151]

Thank you for the information and the link. I did a quick read over and will go back to it later when I have time to concentrate...I think I need to go back to college to train these days! :confused:

[snice32]

Tuesday ME Upper

Mobility exercises upper

Carpet Press: 45/5 95/5 115/3 140/3 165/1 190/1 210/1 225/1
Neutral DB Press: 35lbs 22/27
Prone Rows: bdywhtx1x8, +10lbsx2x8
superset with
Seated DB power cleans: 10lbsx1x8, 15lbsx2x8
Incline DB Curls 20lbsx3x10
superset with
Incline Tricep Plate Ext.: 45lbsx3x10

PWO shake: muscle milk 2 scoops
Stretching

[snice32]

Friday 11/23 AM RE Upper

Mobility exercises
Kettlebell swings & turkish getups to warm up

Bench Press: 115lb 3xmax reps 27/15/13
Pullups: 3xmax reps 7/7/6
superset with
Blast Strap Retract-Row-Rotate: 3x8
L-DB Side Lateral Raises: 20lbsx3x8
Iso-Hold BB Shrugs: 135lbsx3x8
superset with
Cross Body DB Hammer Curls: 35lbsx3x8

PWO shake: 2 scoops muscle milk

[snice32]

Monday 11/26 ME Upper

Mobility exercises
band external rotations

Carpet Press: 45/5 95/5 115/5 140/3 165/2 190/2 210/1 225/1 240/1 PR
Neutral DB Bench: 35lbs 2sets 24/30
Prone Rows: +15lbsx3x8
superset with
Seated DB "power" cleans: 15lbsx3x8
Incline DB Curls: 35lbsx3x6
Incline Tricep Plate Ext.: 45lbsx3x12

PWO shake: muscle milk 2 scoops

I definitely strained getting 240 to lock out. About 3" or 4" off the carpet I started to stall with the weight. I said, "oh sh*t!" and somehow dug into some strength reserves and powered out to lock out. There was no way I was not getting a PR last night! Wahoo!

[snice32]

Wednesday 11/28 ME Lower

Foam rolling and mobility exercises

Back Squat: bar/10 95/5 115/5 145/3 170/2 205/1 235/1 260/1 270/1 295/1 PR
16" Box Step Ups: 40lbsx3x8 each
Swiss Ball Bridge Single Leg Curl: 3x10
Wrist Roller: 3x5lbs

PWO shake: muscle milk

[snice32]

Thursday 11/29 RE Upper

mobility exercises upper

Bench Press 115lbsx3 sets max reps: 28/17/15
Pullups: 3xamrap 7/7/7
superset with
Blast Strap Retract Row Rotate: 3x9
L-DB side lateral raises: 20lbsx3x10
Iso-Hold BB Shrugs: 145lbsx3x8 (8 second hold top)
superset with
Cross-body Hammer Curls: 35lbsx3x10

PWO Shake: muscle milk

[snice32]

Monday 12/3 ME Upper

Mobility exercises and tube external rotations

Bottom Position Incline Bench: 45/5 95/5 115/5 135/3 155/3 175/3 190/3
DB Floor Press: 2x max reps 35lbs 25/30
Seated Band Rows: 160lbs 3x8
superset with
Blast Strap Recline Face Pulls: 3x8
Hise Shrugs: 135lbsx3x10
1 arm BB curl: barx3x8

[Bert Sorin]

good job, gettin strong!

[snice32]

Thanks Bert...I just hope that this translates into better scores for the Highland season.

Wednesday 12/5 No ME Lower - Had to help my father-in-law put down underlayment at his house. Lower back is still wiped out

Thursday 12/6 RE Upper

Mobility exercises Upper

Barbell Pushups: 3xamrap 25/16/20
Straight Arm Band Pulldowns: 3x10
superset with
Rear Delt Lateral Raises: 10lbsx3x8
Kettlebell Side Press: 16kgx3x6
Band Hammer Curls: 3x8

Finisher: kettlebell swings superset with indoor sled drags (backward/forward)

I put together an indoor sled to do some dragging in my basement. My basement is unfinished and it allows me to pull for around 40 feet one way. I use carpet on the bottom of the sled (upside down) to allow the sled to move on the concrete. I have a 12" pipe nipple with floor flange which I place on the carpet and then stack weight on that. I place some towing straps between the weights, grab the straps and pull...viola...indoor sled.

PWO shake: 2 scoops muscle milk

[snice32]

Monday 12/10 ME Upper

Mobility exercises

Bottom Position Incline Bench: 45/5 95/5 120/3 140/2 160/1 180/1 190/1 205/1 PR
DB Floor Press: 2xmax reps 27/34
Seated Band Rows: 160lbsx3x10
superset with
Blast Strap Face Pulls: 3x10
BB Hise Shrugs: 155x3x10
1 Arm BB Curl: bar+5lbs 6/6 6/6 5/5

Finisher: 2 rounds of 10 kettlebell swings + indoor sled drag 20yards forward and backward

PWO shake: 2 scoops muscle milk

[snice32]

Tuesday 12/11 ME Lower

Mobility exercises lower

Snatch Grip Deadlift: 45/10 115/5 135/5 160/3 185/2 210/1 240/1 250/1 280/1 PR
Split Squat Lunge (back knee to heel of front leg): 40lbsx3x6
Band Good Mornings: lightx1x10 light+minix2x10
Wrist Roller: 5lbsx3 sets

PWO shake: 2 scoops of Muscle Milk Chocolate Malt *definitely better than the chocolate milk i just finished.....not as grainy

I feel like I could have gone for more on the Snatch Grip Deads. I think I have300 in me. Considering I have to help move a piano and organ at my in-laws tomorrow, didn't want to go all out. This way I won't be worthless when it comes time to move those objects.

[snice32]

Thursday 12/13 RE Upper

Pre-workout: moved a piano, organ and 36" TV at the in-laws

Mobility Exercises...shoulder swings &rotations, tube ext. rotations, dislocates

Barbell Pushups: 3xamrap 27/18/22
Straight Arm Band (mini) Pulldowns: 3x12
superset with
Rear Delt Lateral Raises: 10lbsx3x10
Kettlebell Side Press: 16kgx2x8
Band (mini) Hammer Curls: 3x10

Picked up some Jumpstretch bands (minis and light) and i'm really digging them right now. Since I train in my basement the bands provide me a few more options for lifting.

[Matt Brouse]

Pre-workout: moved a piano, organ and 36" TV at the in-laws

I'd count that. Haven't had a chance to read through most of your log yet, but I will. Are most of your main lifts in KGs or lbs.? I noticed you make a note on the smaller stuff...

Looking good, man, you thinkin' of competing in MN at all?

[snice32]

Matt,
Thanks for checking out the log. With the exception of my 16kg Kettlebell, my lifts are in lbs.. The weights for my lifts are nothing to brag about at this point but hopefully slow and steady progress will get me there. I have a Highland Games in Farmington, MN on my schedule for next year. If everything works out I'll be there in May.
Steve

[snice32]

Monday 12/17 ME Upper

Mobility exercises upper

Floor Press: 45/5 65/5 100/5 120/3 155/3 175/3 185/3 200/3 3RM PR
1 Arm DB Bench: 2xmax rep sets 40lbs 20/20 25/25
1 Arm DB Row: 40lbs3x8 each
superset with
Mini band scarecrows: 3x8
Timed BB Shrugs: 135lbs (30 secs) 25/22
Zottman Curls: 20lbsx3x10 (404)tempo

PWO Shake: 2 scoops muscle milk

[snice32]

Mobility exercises upper/lower

Tier 1 = Modified Maximal Effort
Tier 2 = Speed
Tier 3 = Volume

Bench Press: (cluster sets) 5x4 80% 185lbs *25 sec rest between each rep
Clean Grip Power Pull from 4" blocks: 5x5 50% 115lbs
Bulgarian Split Squat: 1x8 bodyweight, 2x8 +5lbs each leg

Circuit of light band good mornings, chins, light band pushdowns, curls

PWO shake: Muscle Milk


Took a little time off from lifting to celebrate Christmas time with family. As you can see I'm switching gears from WS4SB to Joe Kenn's Tier System. I'm going to stick with this for a couple of months and see how it goes.

[goergen1]

Welcome back. Hope your Time off for Christmas went well.

I am looking forward to all the gains to be made this year.

[snice32]

Goergen1: Thanks man...Christmas was great, hope yours was as well. Love the avatar!

Mobility exercises upper/lower

Tier Focus Lower
Tier 1 ME
Back Squat: cluster 3x4 80% 235lbs
Tier 2 DE
Dynamic Bench Press: 8x3 50% 115lbs + 24lbs chain
Tier 3 RE
1 Arm DB Push Press: 3x6 75lbs

Circuit: face pulls, pushdowns, curls, supermans, russian twists

PWO shake: 2 scoop Muscle Milk + 1 scoop whey

[snice32]

Friday 1/4

Tier 1 ME
Clean Grip Shrug Pull from Deck: 87.5% 5x4 190lbs
Tier 2 DE
Box Squat: 47.5% 8x2 140lbs
Tier 3 RE
1 Arm DB Row: 3x8 50lbs

Monday 1/7
Tier 1 ME
Bench Press: 5x4 cluster 82.5% 190lbs
Tier 2 DE
Clean Grip Power Pull from 4" box: 52.5% 5x5 120lbs
Tier 3 RE
DB Split Squat +5lbsx1x8, +10lbsx2x8
Circuit: chins, face pulls, triceps, biceps, russian twists

[snice32]

Wednesday 1/9
Tier 1 ME
Back Squat: 135/5 155/3 185/2 205/1 225/1 275/1 300/1 (pr) 315/1 new PR
Tier 2 DE
Speed Bench: 50% 115+24lbs chain 8x3
Tier 3 RE
1 Arm DB Push Press: 65lbsx3x7 each

Circuit: chins 2x6,Full Contact Twists bar+25lbs 2x8, pushdowns (mini) 2x25, curls

PWO shake: 2 scoop muscle milk

[snice32]

Life happened last friday....so no workout.

Close Grip Snatch from hang: 3x5 95lbs
Back Squat: 190x5 205x5 220x5 235x5
Bench: 6x3 70% 160lbs
Core Crushers barx20
V-ups 10lbsx10

PWO shake: 2 scoops Muscle Milk

I've come up with a couple of different workouts that I will rotate every other day. I'm going to focus more on lifts that will hopefully apply to the highland games along with more torso strengthening exercises.

[snice32]

1/17

Warmup: played volleyball at church

Clean Grip Hi Pulls (collar bone): 3x5 75% 155lbs
Push Press: 5/90lbs 4/110lbs 3/120lbs 2/150lbs 1/165lbs 1/190lbs PR
Snatch Grip Deadlifts: 6x3 70% 195lbs
couple sets of russian twists, hyperextensions and curls

PWO shake: 2 scoops muscle milk

[SJeck]

Steve,
If you are "strengthened by faith," then victory is in the bag -
since "faith is the substance of things hoped for" (Heb. 11)!

Stay "strong in the LORD and in the power of His might" and good things will happen!
Steve Jeck

[Matt Brouse]

Matt,
Thanks for checking out the log. With the exception of my 16kg Kettlebell, my lifts are in lbs.. The weights for my lifts are nothing to brag about at this point but hopefully slow and steady progress will get me there. I have a Highland Games in Farmington, MN on my schedule for next year. If everything works out I'll be there in May.
Steve

I haven't been able to make it to that games yet but I grew up not to far from there...hopefully make it out.

Numbers are just numbers, markers of progress, not position.

[snice32]

Matt...where did you grow up? I went to St. Olaf College which is down that way as well. I'm hoping to get out to that game...depending when my sister-in-law gives birth i'm hoping to be up there.

Monday 1/21
Hang Clean Grip Snatch: 4x3 115lbs
Back Squat: 5/200lbs 5/210lbs 5/225lbs 4/240lbs...got mad...5/255lbs
Bench Press: 6x3 175lbs
Close Grip Bench: 1x12 135lbs
Russian Twists 2x15 10lb med ball

No PWO shake....dinner then childbirth class with wife

[snice32]

Wife is now on modified bedrest for the next two weeks...I am now her official manservant!!

Wednesday 1/23
dynamic mobility
Clean Hi Pulls: 4x3 175lbs
Push Press: 115lbs/5 120lbs/5 130lbs/5 140lbs/5 150lbs/5
Snatch Grip (explode to toes and shrug): 6x3 195lbs

PWO shake: 2 scoops Muscle Milk

[snice32]

1/28 Monday

Clean Hi Pulls: 5x2 185lbs
Push Press: 120lbs/5 125lbs/5 135lbs/5 145/5 155/5
Snatch Grip Dead Lift: 6x3 195lbs

PWO shake: 2 scoop muscle milk

[snice32]

1/30 Wednesday

Mobility work/foam rolling

Close Grip Hang Snatch: 5x2 135lbs
Back Squat: 205lbs/5 215lbs/5 230lbs/5 245lbs/5 260lbs/5
Bench Press: 6x3 175lbs --used pad since my shoulder was bothering me

PWO shake: 2 scoops muscle milk

[snice32]

2/4 Monday

Time to deload a little, body was feeling a little wear 'n tear from the heavy weights (heavy for me).

1A) Sandbag Shouldering 5x6 80lbs
1B) Pushups (mini band around upper back) 5x10

2A) Rope Pullup (5 sec iso hold at top) 3x5
2B) Reverse Lunges 3x8 20lb dumbbell

3A) 1 arm KB (16kg) clean & press 2x5
3B) 1 arm KB (16kg) swing 2x10

Pretty winded by the end of this workout but the body felt refreshed.

No PWO shake.....chicken & broccoli casserole was ready and waiting.

[snice32]

Sunday 2/10 - Lower Body
A) 18" Front Box Squats(wks 1,2): 7 singles > 90% bar/10 115lbs/5 135lbs/3 155lbs/3 175lbs/1 205lbs/1 225lbs/1 245lbs/1 265lbs/1 PR 240lbs/1 245lbs/1 250lbs/1 255lbs/1 260lbs/1
Convential Deadlifts (wks 3,4)
B) Speed Deadlifts: 8x1 55% 190lbs
C) Barbell Reverse Lunge - FS grip: 3x6/side 45lbs
D) High-to-Low Band Woodchops: 3x10/side light band/10 2 mini's 2x10

PWO shake: 4 scoops cytogainer chocolate malt -- definitely not as tastey as Muscle Milk chocolate malt

[Bert Sorin]

Looks like the front squat is coming up! Great job.

[snice32]

Thanks Bert...the heavier weights were a little rough on my shoulders. Good thing I was squatting to a box, I don't think I would have been able to get up from ATG with the heavier stuff.

[snice32]

2/11 Upper Body
A) Bottom Up Incline Press (wks 1,2): 7 singles over 90% 115/5 135/3 155/3 175/1 205/1 225/miss 210/1 190/1 190/1 195/1 195/1 200/1
B1) One-Arm DB Push Press: 3x8 50lbs
B2) Seated Band Rows: 3x8 doubled over light band
C1) Face Pulls: 3x12 mini's
C2) Seated DB Cleans: 3x10 10lbs

I've been talking to a buddy at work about him possibly buying my bench/squat combo. Looks like this is going to happen. I have wanted to sell this to make room for a squat rack. Once the bench is sold I will have to change my lifting until I purchase my rack. I love the base camp rack but it is out of my price range and I can't fit it into my basement....oh well!

[snice32]

Had to take some time off from lifting because of bicep issues. The heavy pulling, sandbag shouldering and iso-hold pullups two weeks back and snow shoveling in between messed up the biceps. Had matching bruises on the front delt near where the bi and delt meet. They felt good today so was time to hit the weights. Used straps so I wouldn't have to grip so hard.

2/17 Sunday Lower Body
Deadlift: 125lbs/5 185lbs/5 205lbs/2 225lbs/2 275lbs/2 295lbs/2 320lbs/2 Double PR
Step Ups: barx3x8
1 Arm WOB Drill: 35lbsx3x8

PWO shake: 4 scoops CytoGainer

Friday my trap bar was delivered. Looking forward to adding this into my lifts for some variety.

[snice32]

Tuesday 2/19

Pad Bench: 115lbs/5 135lbs/5 155lbs/3 175lbs/3 190lbs/3 205lbs/3 215lbs/3
Push Press: 60%x6x2 115lbs
Overhead Lock Outs: 135lbs 12/15
Face Pulls: mini's 3x12
superset with
Seated DB Cleans: 10lb plates 3x10

PWO: 2 scoops muscle milk + stuffed shells.

[snice32]

Thursday 2/21

Close Grip Hang Snatch: 95lbs/2x3 115lbs/3 135lbs/3x3
Hex Bar Jump Shrugs: 135lbs/3x6
KB Military Press: 16kg/3x12
superset with
Hungarian Core Blaster: 50lbs/3x8
Hex Bar Holds: 225lbs/2x45secs

PWO shake: 4 scoops cytogainer

[snice32]

Sunday 2/24

Deadlifts: 135lbs/5 185lbs/5 205lbs/5 225lbs/5 260lbs/5 280lbs/5 295lbs/5
Barbell Step Ups: 55lbsx3x8 each
Dimmel Deads: 115x2x15
Russian Twists: 10lbsx2x25

PWO shake.

[snice32]

Tuesday 2/26

Pad Bench: bar/10 115/5 135/5 155/5 180/5 190/5 200/5
Push Press: 115lbsx8x2
Overhead Lockouts: 155lbs/10 145lbs/15
Face Pulls: mini's 3x12
superset with
Seated DB Cleans: 10lb plates 3x10

PWO shake: 2 scoops orange gatorade + 1 scoop vanilla protein

[snice32]

No training rest of week!

My daughter Courteney Jean was born yesterday 2/27/08. 7lbs 4oz and 20 inches long. Wahoo!

[snice32]

3/4
Finally getting some sleep and felt good enough to hit the weights. Tried Dan John's Southwood Gym workout.
Clean Hi Pulls 135lbs 8-6-4
Military Press 95lbs 8-6-4
Front Squat 115lbs 8-6-4
Bench Press 115lbs 8-6-4

PWO shake: 2 scoops of gatorade + 1 scoop vanilla protein

[snice32]

3/6
Clean Hi Pulls 140lbs 8-6-4
Military Press 100lbs 8-6-4
Front Squat 120lbs 8-6-4
Bench Press 120lbs 8-6-4

Couple sets of close grip chins and russian twists to finish the workout.
PWO shake: 2 scoops gatorade + 1 scoop vanilla protein

[snice32]

3/9
Clean Hi Pulls 145lbs 8-6-4
Military Press 105lbs 8-6-4
Front Squat 125lbs 8-6-4
Bench Press 125lbs 8-6-4

1 set of close grip chins and static plank abs
PWO drink: gatorade + protein

[snice32]

3/11
Clean Hi Pull 150lbs 8-6-4
Military Press 110lbs 8-6-4
Front Squat 130lbs 8-6-4
Bench Press 130lbs 8-6-4

1 set of CG chins and purple band woodchops
PWO drink: gatorade + protein

[snice32]

3/13
Clean Hi Pull 155lbs 8-6-4
Military Press 115lbs 8-6-4
Front Squat 135lbs 8-6-4
Bench Press 135lbs 8-6-4

2 sets of CG chins and russian twists
hex bar holds 225lbs 45sec/30sec

PWO drink: gatorade + protein

[Matt Brouse]

You still training HG? Why not post your drilling and whatnot? It contributes to your training volume...

Congratulations on your daughter, btw.

[snice32]

I'm still training for the Highland Games. My drilling has been pretty sporadic lately. I usually mix in some glide and wfd footwork between sets.

The highlight of each day is going home to see my little girl.

[snice32]

3/16 Sunday
Clean Hi Pull 160lbs 8-6-4
Military Press 120lbs 8-6-4
Front Squat 140lbs 8-6-4
Bench Press 140lbs 8-6-4

1 set CG chins. Glide footwork drills, wfd spins.
PWO drink: gatorade + protein

[snice32]

3/23 Sunday

Clean Hi Pull: 4x4 160/185/205/210
Above Knee Rack Dead: 3x3 225/295/365
Pullups 5/Chins 5/Parallel Chins 5
Hammer Curls: 2x8 35's

PWO: cavatini, rolls and salad

[snice32]

3/25 Tues
Military Press: bar/10 85/3 100/3 115/3 130/1 150/1 165/failed 135x2x3
Pad Bench: 135/6 155/6 185/6
Tricep Pushdowns: 2x10 light band
Drills:
glide to power positionx5

PWO shake: gatorade+protein

[snice32]

3/27 Thurs
Front Squat: bar/8 95/3 115/3 135/3 155/3 185/3 205/3 (old 1rm) 225/1 235/1 245/1 PR
Pull Thrus light band: 4x8
16" BB Step Ups: 45 4x8
Timed Hex Bar Holds: 225 2x55secs

Pretty happy with the Front Squat PR. I haven't tested my 1RM in some time. I think I had about 10 more pounds in the tank...but didn't want to push it too hard.

[snice32]

3/31 Mon

Close Grip Hang Snatch: 75/3 95/3 110/3 135/3 135/3
Clean Hi Pull: 135/3 155/3 185/3 185/3
Speed Deads: 210 8x1
Bar Twists: 1x20
Snow Shoveling (wet snow): 5 minutes

PWO: gatorade + protein

[snice32]

4/1 Tues

Push Press: 95/5 110/3 130/3 150/3 135x4x2
Speed Bench: 135 8x3
Ab work with bands

No PWO drink....lasagna was hot and on the table.

[snice32]

4/14 Monday

Been battling a cold since the last time I posted. Man these things can kick your a$$ for a long time. Not 100 percent but felt the itch to get lifting.

Hang Cleans: 95/2 115/2 135/2 155/2 straps added 185/2 205/2 225/2 PR
Below Knee Rack Deads: 315/3 365/3 385/3
Hungarian Core Blaster: 70/6 95/6 120/6
Rotational Ab Things with light band: 6x each side

PWO drink: gatorade + protein

[snice32]

4/15 Tues AM

Playing daddy day care today so got in an early lift while my daughter was sleeping.

Bench Press: 115/5 135/3 155/2 180/5x5
Bodyweight Chins: 6x3
superset with
Push Press: 135 6x3
Pressouts: 135/10 135/8
few sets of curls and abs

PWO: toast, eggs and sausages.

I can feel all the posterior chain work from yesterday. From my lower back up to my traps I can feel all the muscles ache.

[snice32]

4/21 Monday

Got back from a weekend trip to Des Moines and the Twin Cities with my wife and daughter. Ready for some lifting after sitting in the car so much.

Hang Cleans: 180 6x2
Bench Press: 185 5x5
Front Squat: 195x5, 220x3, 230x2
Weighted Chins: bodyweight+35lbs 3x2

PWO: gatorade + protein

[snice32]

4/23 Wed

Hang Close Grip Snatch: bar/5 95/5 115/4 135/3 155/1 PR 135/2x1
Push Press: 150/5 155/4 160/3 165/2 170/1
Pressouts (touch top of head): 135x8
Trap Bar Deads: 290 8x1 (1 min rest)
Chins: 1x6
Hammer Winds: 15lbs 2x3 winds R,L/ 8 winds R/ 3 hard winds R

First competition is coming up May 10th in Des Moines, IA. I have a homemade 28 WFD, homemade hammer and 16lb stone. I'm planning on getting out these next few weeks and getting some reps in. I am also going to try and hook up with Sean Betz (HG pro out of Omaha) again this year for some training.

[Bert Sorin]

Good luck May 10th! Tell Sean I said hello. Keep up the good work. Get ready for PR's!!!!!!

[snice32]

Thanks Bert! I won't see Sean till Des Moines but I will pass along the hello.

First HG practice of the year.
16lb Stone
overheads x 5 35'-40'
standing puts x 5 28'-34'
glide puts x 5 32'-36' - didn't feel like I was getting a solid push off the front leg. power position felt okay but wasn't getting good upper/lower separation. Need to open chest and swing arm. My stand puts with a 16 are pretty close to my glide puts. I don't feel like I am transfering power.
for sh*ts and giggles - Modified South African puts x 2 32'-34'
10lb med ball - modified south african - 43'

Homemade 28lb LWFD
2 spin x 8 39'-46'6 - most throws landed to the right of the measuring tape. I think i'm leaning forward after the sprint to the trig. None of the throws felt good on release.

Used the 28 for some WFH x 5. Just to get the feel.

Overall felt pretty happy with this session. I haven't touched an implement since Oct of last year and I am throwing around the same numbers as I was hitting in games. Hopefully before the 10th I'll be able to shake off some more rust.

[snice32]

Monday 4/28

Hang Cleans: 155 6x2

Military Press: 100 2x5
Front Squat: 120 3x3
RDL's: 95 2x5
Swiss Ball rollouts: 1x15
Swiss Ball tucks: 1x8

Read an article by Dan John called the 40 day workout. In a nutshell, you pick 4-6 exercises and do them every day for 2x5 or 3x3 reps. Start light and increase by 5 lbs when you feel the need. I'm adding hang cleans M/F and hang clean grip snatches W. Going to try and hit the above workout 5 days a week. Next week will be a short workout week with Des Moines coming up.

[snice32]

Tuesday 4/29

Day off playing daddy day care. Nap time for my daughter means lifting time for me.

Military Press: 100 2x5
Front Squat: 120 3x3
RDL's: 95 2x5

Last heavy 5x5 bench session: 185x5x5
*increase all weights by 5 lbs next workout.

[snice32]

Wed 4/30
Military Press: 100 2x5
Front Squat: 125 3x3
RDL's: 100 2x5

Thursday 5/1
Military Press: 100 2x5 125/2 145/1 160/1
Front Squat: 125 3x3
RDL's: 115 2x5 doubled up mini looped over bar and under feet, work on exploding to the top.

[snice32]

Sat 5/3

Congrats to Sean Betz, Highland Games World Champion!!!

Last throws practice before Des Moines
Overhead throws: no measurements x 5
Stand 16lb: 7 throws, last out to 36'
Glide 16lb: 34'-38'x6
28lb WFD: 47'-49'9"x6 for the good ones.....a few others were crap and not worth posting the distances.

[snice32]

Lift lifting this week and some drills leading up to Des Moines HG.
Monday 5/5
3+1 cleans 95lbs 3 sets
Front Squats 95lbs 3x3
Behind Neck Push Jerks 95lbs few sets
Ballistic Bench 95lbs 2x4

Wed 5/7
Front Squats 3x3 95lbs
Behind Neck Push Jerks 3x3 95lbs
Glide to Power Position (holding 10# ball) 2x3
Outside--
10# Hammer Winds -moderate speed - working on feel and form
15# LWFD - 2 turns - 6 reps - trying to hit positions.

I'll try and work some dynamic mobility and static stretches in the next two days to keep the body limber.

[snice32]

Back from the Des Moines Highland Games. Might have been the only spot that saw sunshine for a bit in Iowa. Didn't last long but the rain held off till the end of the games. There was some good wind blowing through at times. I won the B division, considering this is my first games of the year, I'm very pleased with my performance overall. Here's a rundown of my performance.
Events in order...
56# WOB - came in at 10', went to 11', made it over 12', new PR for me. Tried 3 shots at 12'6". Missed all three attempts. My second miss had height for 13'.

16# Sheaf - started at 16', good at 18', good at 20', good at 22' , tried three attempts at 26' - no gas left in the tank. (PR with 16#)

Caber (unsure of weight/height) - crappy, no turns. I need to work at this event. -

16# Light Hammer - best distance 72' (no blades yet, hopefully soon!) (PR)

56# HWFD - best distance was 25'4" (2" PR)

28# LWFD - best distance was 54' 11 1/4" (huge almost 9 foot PR)

16# Open Stone - best distance was 36' 8" - (over a foot PR)

Hopefully more PR's will be coming over this 2nd Highland Game season. Next weekend I head up to Minnesota for the games in Farmington.

[snice32]

Monday 5/12
Quick circuit using 95lbs
Romanian Deadlifts x 3
Front Squat x 3
Split Jerks x 2 each leg

Repeated twice

Wednesday 5/14
Circuit with 95lbs
Romanian Deadlifts x 3
Front Squat x 3
Split Jerks x 2 each leg

Repeated twice

10lb Hammer winds (3 winds) x 3 each side...keeping arms long and loose
15-20lb LWFD - no releases - just practicing form and trying to make sure I finish at the trig and not two feet behind it. That's valuable distance I could have in my throws.

I'm ready for the MN games this weekend. Looking for PR's and hopefully a caber turn.

[snice32]

Sunday 5/18

Just got back from competing in the Minnesota Scottish Fair & Highland Games. The field is a bit smaller than Des Moines but the weather was great! Both flights of throwers put on a good showing for the spectators.

I had another great games, wasn't sure how I would throwing only one week apart. It turned out better than expected. I finished in second place overall for the B flight.
Events:
16# Open Stone - 36' 5 1/2" 3rd
56# WFD - 27'3" 2nd - almost a 2 foot PR!!!!
28# WFD - 57" 1 1/4" - 1st - almost a three foot PR!!!
22# Hammer - 61" - 5th
Caber - Qualifier 16' 92lbs - 11:45 second attempt
- Challenge 17' 110lbs (hardly any taper) - 70 degrees best of 3 attempts - 3rd
20# Sheaf - 20' - 5th - missed three attempts at 22'
56# WFH - 12' - 3rd - tied PR - no gas in the tank to hit 13'

I've got 4 weeks to prepare for KC. The competition is going to be tough!

[goergen1]

WOW!!. I just saw all the PR's you have been making. Looking awesome. Keep it up.

[snice32]

Thanks Jeff! About the only thing i can attribute to my PR's in the WFD's is watching videotape of the pros. Watching the pros and then visualizing myself throwing like that really helped me these past two games.

[snice32]

Monday 5/19

Power Snatch: 115lbsx5x3
Hang Snatch Hi-Pull: 155x6x2 (2 second pause above knees)
Snatch Deads: 135x3, 185x3, 205x3, 225x3, 245x3
Russian Twists: 25lbsx25reps

PWO: gatorade + protein

Well my forearm and trap on the right side are shot. I'll massage those spots and put some ice on them later. I need to set PR's in KC in 4 weeks no time to waste.

[snice32]

Wed 5/21

Superset
Push Press: 115/5 135/3 155/3 155/3 165/2 175/2
Front Squat: 135/5 185/3 185/3 185/3 205/2 205/2

Bulgarian Split Squat: bodyweight 3x12 ea

Bench Press: 115/5 135/4 155/3 175/2 185/5 Back off 135 3x8

PWO: dinner

After the front squats and bulgarians I probably won't be able to walk the stairs at work tomorrow without looking like Frankenstein.

[snice32]

Friday 5/23

(Clean Emphasis)
Hang Clean max triple: 95/3 115/3 135/3 155/3 185/3 205/3 -got a few more pounds in me for a triple....but didn't want to aggravate right trap
Hang Jump Shrugs 20% more than HC weight: 245lbs 4x3
Quick RDL's: 155 3x8
Few sets of Russian Twists with 25lb plate

PWO : protein + gatorade.....pizza delivery is on the way!

[snice32]

Sunday 5/25

(Snatch Emphasis)
Power Snatch: 95/3 115/2 125lbsx5x3
Hang Snatch Hi pull: 160x5x2 (1 sec pause at knees)
Snatch Deads: 135/2 185/2 205/2 225/2 245/2 275/2 (2 RM PR)

PWO: protein + gatorade

Felt very strong all night. Maybe it was the big bowl of ice cream and 2 cookies that I powered down a 1/2 hour before deciding to lift.

[snice32]

Tuesday 5/27

Superset
Push Press: 120/4 140/3 140/3 160/2 165/2 170/2 185/1 (easy)
Front Squat: 140/4 160/3 180/3 190/2 200/2 210/2 225/1 (good)

Bulgarian Split Squat: bodyweight+ 10lbs 4x8
Bench Press: 115/5 135/3 155/2 175/1 190/5 down sets: 140/3x8

Russian Twists: 25lbs 20 each side

[snice32]

Thursday 5/29
(Clean Emphasis)
Hang Clean: 95/5 115/3 135/2 155/2 185/2 205/2 230/1 (1RM) - tried to get a second rep but no more mojo in the tank
Hang Jump Shrugs: 275lbs 5x2
Quick RDL's: 175lbs 4x6

[snice32]

Saturday: helping my brother-n-law build a retaining wall at his house. Those 60lb blocks are a killer.

Sunday 6/1
a little stiff but decided to put in my last snatch emphasis workout in till after KC.
Power Snatch: 135 x 5x3
Snatch Hang Hi Pull: 185 x 8x1
Snatch Grip Deadlift: 185/1 205/1 225/1 245/1 275/1 300/1 PR!!!

Celebrated my new snatch dead PR with a brownie and big bowl of ice cream.

[Bert Sorin]

good job with the PR! Congrats.

[snice32]

Thanks Bert!

Monday 6/2 - another PR night
Push Press (from saw horses): 95/3 115/3 140/3 150/2 160/1 185/1 205/1 PR!
Dead Stop Front Squats: 95/1 115/1 140/1 150/1 160/1 185/1 205/2x2
Bulgarian Split Squats: bodyweight+20lbs 5x5 each leg
Bench Press: worked up to 195x5, 145 x 3x8

Hitting the 205 Push press was tough especially having to front squat the weight up from saw horses. Had to pause and jockey my hand positioning around to get a good grip. I think I have at least another 10lbs in me. I'm awaiting shipment of my power rack. My wife came down and watched my Push press PR. I made plenty grunting sounds to suitably impress her with my lift.

[snice32]

Thursday 6/5
(Clean Emphasis)
Hang Cleans: 95/5 115/3 135/1 155/1 185/1 205/1 215/1 235/1 PR!!
Hang Jump Shrugs: 275 3x2
Quick RDL's: 185 5x5
Some arm work and Russian twists with 25lbs

This is the last heavy workout before KC next weekend. Hopefully the PR's in Snatch Deads, Push Press and Hang Cleans will help me to hit new PR's in KC.

[snice32]

Monday 6/9

115lbs on the bar for a few sets of
Romanian Deads
Power Cleans
Push Press
and Military Press

put my trig in the backyard and practiced some light glide throws with 10lb med ball. Hammer winds and LWFD practice. Just trying to keep the feeling of throwing. Can't wait for KC.

[Bert Sorin]

Good luck this weekend!!!!!

[snice32]

No throwing in KC....very disappointed! I got the flu thursday night, my wife got it friday morning....needed to stay home and take care of our daughter. Family always comes first. Next up is Quad Cities in Aug.

Quick workout today:
Snatch Deads: 115/5 115/3 135/1 185/1 205/1 225/1 240/1
Military Press 2 reps + 3 Push Press (stop when can't do 2 military presses)
95/2+3 115/2+3 125/2+3 135/2+3 145/2+3 (struggled for 2 MP)

Still feeling a little weak from the flu after-effects.

[snice32]

6/18 Wed

Testing out a new routine...
Power Cleans: 95/3 115/3 135/3 185/5x3
Front Squat: 95/5 115/5 135/2 165/3x5 (med heavy)
Bench Press: 135/5x5 (light)
max set of dips and bar curls
1 set of decline abs

[snice32]

6/22 Sun

Power Cleans: 95/3 115/3 135/3 185/5x3
Bench Press: 115/8 135/5 155/5 185/3x5
Front Squat: 115/5 145/5x5
1 set each:
Dipsx15 Curlsx12 Decline Absx12

PWO drink: protein + gatorade

[snice32]

6/24 Tues
Dynamic warm up: mowing the lawn

3 Military Press + 2 Push Press for 5 total reps. If I can't make 3 Military Presses, make up with additional push presses.
75/3+2 95/3+2 115/3+2 135/3+2, 2+3, 1+4

Snatch Deadlifts: 135/6 190/6 230/4 285/4x3

I was still sore from Sunday. I'm sure my lower back will be feeling fantastic tomorrow morning :) For the next eight weeks I am going to try and hit Power Cleans, Front Squat and Bench twice a week. Once per week I will hit the Military press/Push Press combo along with Snatch Grip Deads. I will be attempting a peaking program with the Snatch Deads. Looking to get to 4 weeks and then evaluate whether I should continue on.

[snice32]

6/26 Thursday

Power Cleans: 95/4 115/3 135/2 185/5x2
Front Squat: 95/3 115/3 135/3 155/3 185/3 205/3
Bench Press: 115/5 145/5x5
1 set each
Dipsx15 Curlsx12 3 way decline absx10

[snice32]

Been a bit since I last posted. Decided to go back to WS4SB the past couple of weeks. Here's what I've been up to:

6/30 Monday
Trap Bar Deads: 105/5 135/3 155/3 175/3 205/3 225/3 245/3 265/3 295/3
Rack Deads: 315 2x3
Bulgarian Split Squats: bodyweight 4x6
RDL's: 155 3x6
Decline Abs: 1x20

7/2
Bench: bar/10 95/5 115/5 135/3 155/2 175/1 195/5
Steep Incline Bench: 135 3x8
Superset:
DB Row 55lbs 3x5
Seated DB Clean 5lb plates 3x12
Superset:
Bar Curl: 55lbs 3x8
Dips: bodyweight 3x8

7/3
Power Clean: 95/4 115/3 135/2 155/1 185/1 205/1 215/1 225/1 PR
Slow Deadlift & Shrug: 135 5x3
Hugarian Core Blaster: too sore so shut it down

Sunday 7/6
Front Squat: 95/5 115/5 135/3 155/2 185/1 205/1 215/3 PR
Rack Deads: 275/3 315/2x3
Bulgarian Split Squats: 10lb DB's 3x8
RDL's: 165 3x6
Decline Abs: 1x20

Monday 7/7
Incline Press bar/10 95/5 115/3 135/3 155/3 185/2 -tired so stopped
Military Alt DB Press: 35's 3x10
Superset:
DB Row: 55lbs 4x8
Seated DB Cleans: 7.5lbs 3x12
Superset:
Bar Curls: 60lbs 3x8
Dips: bodyweight 3x10

Wed 7/9
Whip Snatch: bar/3 95/3 115/3x3
Power Cleans: 13/1 155/1 185/1 205/1 215/3x1
Triceps Death: 2 sets 135lbs 1b/5 2b/5 3b/5 4b/5
Slow Deadlift & Shrug: 135/3x3, 155/2x3
Zottman Curls: 20lb DB Rest Pause 14+8/ 10+3
Wrist Roller 3x10lbs

7/14 No ME Lower - putting in retaining wall - big blocks
Tues 7/15 more retaining wall
Military Press: bar/5 105/3 115/3 125/3 135/3 145/3 3RM
DB Bench: 35's 2xmax 30/25
Superset:
DB Row: 55lbs 3x10
Seated DB Cleans: 10lb plates 3x10
Band Pushdowns: mini each hand 3xmax 20/17/13

Thu 7/17
Whip Snatch: bar/3 95/3 125/3x3
Power Cleans: 135/1 155/1 185/1 205/1 225/1 235/1 1RM - fugly but got it racked
Slow Deadlift & Shrug: 155 5x3
Triceps Death: 145 2x 1b/5 2b/5 3b/5 4b/5
Zottman Curls: 20lb DB's 16+8, 12/5
Wrist Curls: 3x15lbs

Mon 7/21
Trap Bar Deads: 155/5 190/3 220/2 250/1 275/5 5RM
4" Elevated Bulgarian Split Squats: 20lb DB 3x8ea
Good Mornings: 95 3x8
Decline Abs: 2x15

[goergen1]

Welcome back man. Looks like you have been getting some good work done.

Have you had good results from the WS4SB program? What is it you most like about it?

[snice32]

Jeff,

I kept on eye on the posts here, just didn't post my workouts for a couple of weeks. I always enjoy seeing what others are doing.

I have only really followed two programs for any length of time. WS4SB and a program from Sean Betz. I have a tendency to have workout program envy....I see something cool, other than what I am doing, and want to immediately try that. It has helped that with WS4SB I can make changes to the lifts and have variety weekly. I have realized that I need to improve on my limit strength and strengthen my posterior chain. I feel with a modified WS4SB I can accomplish that at this point. I have an ME Lower, ME Upper and an Olympic/Speed day. Having one day for dedicated upper body work is easier on my body. I have a HG coming up end of August in Quad Cities and will see if the program has paid off. Hitting 13' in WOB would be one indicator....and was close last game.

[snice32]

Tues 7/22

Incline Bench Press: bar/10 95/5 115/5 135/5 155/5 185/3...too big of jump trying to hit max 5
Alt DB Standing Press: 2xmax 20ea/ 16ea
Superset:
Timed Seated Band Rows: light 3 x 20secs 20/17/17
Band Pull Aparts: 3x10 mini- hands 12" apart
Superset:
Cheat Curls: 115/8 95/2x8 (115 was too heavy for negatives down)
Lying Close Grip Press: 95/3x15

Time to enjoy a large bowl of ice cream.

[snice32]

Thurs 7/24

1 Arm DB Snatch: 55lbs 5x3 ea
Hang Clean: 115/2 135/2 185/2 205/2 215/2 225/2-fugly reps
Triceps Death: 150 2 sets of 1b/5 2b/5 3b/5 4b/5
Snatch Grip RDL's: 135 3x8 - slow lowering, good stretch in hammies then explode up.

Topped off the workout with a bowl of the following:
1/2 C Cottage Cheese
1/2 C Pumpkin
1/2 scoop of vanilla protein
2 shakes of cinnamon
small amount of sugar and brown sugar
This stuff comes close to a heathly version of pumpkin pie. I wasn't too sure about this the first couple of times I tried it....can't stand plain cottage cheese....but it is growing on me.

[snice32]

Mon 7/28

jumping jacksx30
bar complex 6 reps for 8 exercises

Trap Bar Deads: 155/5 195/3 225/2 265/1 285/1 300/3 3RM PR
4" Elevated Bulgarian Split Squat: 2 - 25 plates 3x8
Explosive Good Mornings: 100lbs 3x8
Hammer Winds: 15lbs 2x10 each way

Time for some protein pumpkin dessert...

[snice32]

Tues 7/29
warmup: chores for father-in-law, mow lawn
bar complex
shoulder dislocates

Incline Bench: bar/10 95/3 115/3 135/3 155/3 190/2
Alt DB Shoulder Press: 35's - 2xmax 22/20
Superset:
Timed Band Rows: 3x20sec - light band 17/15/15
Band Pull Aparts: mini - 3x12
Superset:
Cheat Curl: 95 2x10
Lying Close Grip Tri Press: 115 2x15

Recovery drink: 2 scoops gatorade + 1 scoop Optimum Nutrition Vanilla Ice Cream whey protein

[snice32]

Time to switch up the lifting in preparation for the QC games 4th weekend of Aug.

Dynamic warmup
Hang Cleans: 115/3 135/2 155/2 175/5x3
Push Press: 115/3 135/2 150/5x3
Snatch Deads w/ Shrug: 135/1 185/1 205/1 225/10x1
Grip and abs to finish workout.

PWO: gatorade + protein

[snice32]

First real HG practice since the Des Moines Highland games back in May.

Overhead Throws w/ shot x 6
Standing Shot pushes x 6
Chest push both hands x 4

16# stone
Stand 32', 31', 33', 34', 36'5", 34'
Glide Pause: 32', 32', 33'
Full Glide: 36', 36'5", 37', 37'3",36',39" -big time practice PR

28# WFD
Cast Drops x 3
Full Throw: crap 1st throw, 47'6", 45', 49'4", 47'7", the rest went like crap.
1 turned a few for fun at 42'-43'

My glide throws went very well....gotta love a nice big practice PR. My LWFD needs a good amount of work before QC.

[snice32]

Sun 8/3

Close Grip Hang Snatch: 45/5 65/3 95/2 115/5x3
Front Squat: 115/5 135/3 165/2 180/5x3
Bounce Bench: 95/5 115/5 135/3 165/2 180/5x3

That's all for today. Still feeling a bit sore in areas from throwing yesterday.

[snice32]

Tues 8/5

dynamic flexibility
complex circuit

Hang Cleans: 115/5 135/3 155/2 175/5x3
Push Press: 95/7 115/5 135/3 150/5x3
Snatch Deads w/ Shrug: 135/1 185/1 205/1 225/10x1
Decline Russian Twists x 5 each side....whew these ones killed me so i just did one set.

This the plan till QC. I am doing two workouts and rotating through them on a 3x week plan....so....A-B-A one week, then B-A-B the next.
Aside from the snatch deads I will be using the following percents/setsxreps:
Week1: 75%/5x3
Week2: 75%/3x3, 80%/2x3
Week3: 75%/2x3, 80%/2x3, 85%x2

[snice32]

Thurs 8/7

Close Grip Hang Snatch: 45/5 65/3 95/2 115/3x3, 120/2x3
Front Squat: 115/5 135/3 165/2 180/3x3, 195/2x3
Bounce Bench: 95/5 115/5 135/3 165/2 180/3x3, 195/2x3

Hammer Winds: 10lbs 2x8 both sides, 15lbs 2x3 - just working on technique...keeping weight on right side, head back, arms long

PWO: gatorade + protein

[snice32]

Sat 8/9

Highland games training
16# shot
Overhead Throws x 6
Underhand Throws x 4
2 Hand Chest Pass x 4
Light shot throws x 4

16# Stone
Standing x 6 between 34' and 35'
Glide Pause x 2 crappy around 32'
Glide x 6 most around 36', 2 at 37'

28# LWFD x 6 between 42' and 45'.....I was finishing off balance and on the right side after the sprint. I finally decided to keep my left arm in front of my chest after the first cast and pivot....then open it up.....started finishing my throws on the left side. I think i'm bending over too much and not keeping my upper body straight and bending with the knees. I'll try and get some video of throws next weekend.

Line drills x 2....man I get dizzy and don't stay on the line. Definitely know I'm doing something wrong if I can't keep on the line.

Hammer Winds with 15# homemade implement. After reading a hammer article that was in Milo by Carlos Borges I started keeping my head back on the winds. This has helped tremendously. I've only started doing this recently with my hammer winds but my orbit has been very good and i'm not losing my balance as I increase the speed of the winds. I should have my hammer boots ready in time for some pratice before QC.

[snice32]

Sun 8/10

Hang Clean: 115/5 135/3 150/2 175/3x3 185/2x3
Push Press: 95/5 115/3 135/2 150/3x3 170/2x3
Snatch Deads w/ Shrug: 135/1 185/1 205/1 225/1 240/8x1
No abs...still a bit sore from throwing yesterday.

PWO: gatorade + protein

[snice32]

Tues 8/12

Close Grip Hang Snatch: 45/5 65/3 95/2 115/2x3, 125/2x3, 130/2
Front Squat: 115/5 135/3 165/2 180/2x3, 195/2x3, 205/2
Bounce Bench: 95/8 115/5 135/3 165/2 180/2x3, 195/2x3, 205/2
Decline Russian Twists.

[snice32]

Thurs 8/14
foam rolling and dyn flex

Hang Clean: 115/5 135/3 150/2 175/2x3 185/2x3 200/2
Push Press: 95/5 115/3 135/2 150/2x3 170/2x3 175/2
Snatch Deads w/ Shrug: 135/1 185/1 205/1 225/1 255/6x1

ice cream and watching olympics

[snice32]

Sat 8/16
Events practice

16# Shot
Overhead Throwx6
Underhand Throwx4
Two Hand Forward Pass x 2
Standing Throwx2

16# Stone
Standingx4 between 32' and 34'
Glidex6 between 34' and 36'......not a good day throwing the stone

28# WFD
Full x 6 43' to 46'
1 Spin x 2 43'
Took off a 5lb plate and threw one at 50 and another at 55

15# hammer winds x 3x3

[snice32]

Sun 8/17
dyn flex warmup

Snatch High Pulls 4" blocks: 95/5 135/3 185/3x2
1/4 Squat to Toes: 135/5 185/3 205/3 225/3 275/3x3
Reverse Band Bench (light band): 95/5 135/3 (add band) 185/3 205/3 225/3x2
Rev Hyper holds 2x 20sec
Wrist roller in power rack: 2x20lbs

PWO: gatorade + protein + dextrose

[snice32]

Mon 8/18

After cutting grass last night I hit the backyard for some technique practice.

Line Drills 3x5....whew that get's me dizzy. After the last set my body stopped but it felt like my eyeballs were still spinning around.

Broke out the video camera to videotape my throws. I have a 10lb soft med ball that I thew full glide in my backyard. Around 10 throws.

28#.....nothing too fast...trying to make sure I cast well and sprint to the trig....I have a tendency to finish about a foot or 2 behind the trig. No releases.....don't want any divots in my backyard.

15# Hammer.....3x3 winds.....trying to speed up the third wind.

Need to get the video transferred to my home computer to break down the technique.

[snice32]

8/19
Last workout before QC
Dyn flex warm up

Hang High Pulls: 95/5 115/5 135/3 185/3x2
Push Press: bar/5 65/5 95/3 115/2 135/3x2
Trap Bar Jump Shrugs from blocks: 155/5 215/3 265/3x2

PWO: gatorade + protein + dextrose

[Matt Brouse]

After cutting grass last night I hit the backyard for some technique practice.

I can think of maybe two better warm-up activities. Tops.

Haha...good luck this weekend (I'm guessing...?).

[snice32]

Thanks Matt....it was good luck indeed!

Quad Cities turned out to be a good day for me. The weather, at first overcast, cleared up and provided plenty of sun. I had some great throws in winning the B class at QC by a healthy margin. Last year I won the C's and this year the B's. I have one more game that I'll probably throw as a B and consider moving up to the A's next year. Here's a run down of the throws and their order:

Open Stone: 37' 6-1/2" - new PR...scratched first attempt and can't remember if the PR came on the 2nd or 3rd throw. Finished: 2nd

Braemar: 30' 3-1/2" - crappy stone with no real good holds. Only the third time throwing 22# braemar and recorded another PR. Finished: 1st

Heavy Hammer: 58' 3-1/2" - no blades.....twinged the hamstring on the first throw....took the second throw with only two winds and hit my best distance with the third. Finished: 5th

Light Hammer: 79' 6-1/2" - no blades....got this on the second throw....new PR by about 7 1/2 feet. Finished: 2nd

*B division went through 8 handles with only 8 guys in the LH...about 5 or 6 in the HH. We weren't the only ones.....even the A's busted'em. They threw only 2 rounds (HH) it was so bad.

20# Sheaf: 20' - came in at 16', had trouble at 18' and cleared 20 on third throw to win. --was starting to run on empty, we broke for lunch after this event. Finished: 1st

WOB: passed at 9', success at 10', success at 11', made third attempt at 12'....went to 12'6" and was not successful. Tied PR! Finished: 1st on count back

HWFD: 26' 10" - this was my second attempt throw. The third was a scratch with my losing my balance and falling on my back while launching the 56. First time wiping out.....i'm sure not the last. Finished: 1st

LWFD: 51' 8-1/2" - timing was off in this event. Finished: 1st

Caber: 11:30 with first caber can't remember the measurements, possibly 17' 85lbs....that caber made it through 2 rounds before it was busted. Second caber was 16' 80lbs and my third attempt was for 11:45. Best caber tossing day by far for me. Finished: 1st

QC was a fun day....I was very happy with the first place finish considering I only started practicing seriously 3 weeks before the game. I've got some technique issues to work in the events. Picked up a 28 LWFD and a 56 HWFD so I have no excuses for not getting better. Going to try and hit one more game to finish off the year....down in Kirksville, MO.

[snice32]

Wed 8/27/08

I am going to give Eric Cressey's 16 weeks to Maximum Strength a whirl. Today was testing day to get maxes on the indicator lifts.

Dynamic mobility warm up.

Test #1: Standing Broad Jump - 4 recorded jumps with the best at 99" or 8' 3"
Test #2: Box Squat 1RM to 15 1/2" box - 285lbs

Test #3: Bench 1RM - 235lbs - breaks old record by 10lbs....might have gotten more but my left pec is still sore from sheaf....didn't want to strain too much

Test #4: Deadlift 1RM - 365lbs - breaks old record by 15lbs

Test #5: 3RM Chin Up - bodyweight of 210 + 35lbs for 3 reps

Shins hurt a bit after the broad jumps on concrete in the basement. Just finished my PWO drink of gatorade + protein + dextrose.

[snice32]

Sun 8/31
Maximum Strength Phase 1 Hard Week
foam rolling and dyn flex

A. Box Squats: bar/8 135/5 185/3 205/2 225/1 work sets 240/4, 230/4x4 - first set was too heavy, so I dropped ten pounds....
B. Speed Deadlifts: 8x2@50% 180
C. Walking DB Lunges: 4x8 70lbs (2-35 db's) - whew this one about killed me
D1. Reverse Crunch 3x12
D2. Prone Bridge 3x30's

PWO: gatorade+protein+dextrose

My energy was a little low today because I was out late for a wedding (lots of dancing and no drinking) and my daughter wanted to wake up early. I can tell I am going to be pretty sore since this is more volume than I normally do. I better take my fiber since I don't think I'll be able to grunt after the crunches and prone bridges...hahaha :)

[snice32]

Mon 9/1
Maximum Strength Phase 1 Hard Week
Workout B: Upper body

foam rolling and dyn flex.....got some tender spots from yesterday's workout ouch!

A. Bench Press: bar/8 115/5 135/3 155/1 work sets 175/5x4
B1. Neutral Grip Low Incline DB Bench: 70lbs (2-35's) 3x10
B2. Lying Chest Supported Medium Pronated Grip BB Rows: 115/4x10
C1. Low Incline Prone Trap Raise: 10lbs (2-5's) 3x12
C2. Side-lying External Rotation: 5lbs 3x12 ea
D. Side Bridge 3x30s/side

PWO: gatorade+protein+dextrose

Aside from some serious DOM in my lower body, I felt pretty good. Busy day today, with chores on the farm for my father-in-law, cut grass and washed my wife's car. Going to keep stretching and foam rolling the lower body and hope recovery comes quickly.

[snice32]

Wed 9/3
Maximum Strength Phase 1 Hard Week
Workout C: Lower body

foam rolling and dyn flex warmup

A. Front Squat: bar/8 115/5 135/3 155/2 work sets 175/6 too heavy 155/3x6
B. Rack Pulls from Kneecaps: 275/6 too light 295/3x6
C. DB Bulgarian Split Squats: 40lbs (2-20's) 3x6
D1. Light Band Pull Throughs: 3x10
D2. Reverse Crunch: 3x12

PWO: gatorade + protein + dextrose

Used a piece of pvc like the stick on my still sore lower half. Sore added to sore. Should be a fun next couple of days.

[snice32]

Th 9/4
Maximum Strength Phase 1 Hard Week
Workout D: Upper Body

foam rolling and dyn flex warmup

A1. 1 Arm DB Push Press: 4x6ea 45lbs
A2. Med. Grip Chin Ups: 3x6 bodyweight, 1x2 bodyweight, x2 with 2 minis....couldn't get 2 more reps....pulling strength was shot

B1. Pushups: 3x10
B2. 1 Arm DB Row: 3x8 ea 45lbs

C1. DB Elbow on Knee External Rotations: 3x12 10lbs
C2. Side Bridge: 3x30's

PWO: gatorade+protein+dextrose

This wraps up my hard week. Sunday will start my Medium week.

[Bert Sorin]

WOW! Congrats on the Quad City games, you are a PR machine!!!!! Good training too. I don prefer the lawn mowing warm up too :rolleyes:

Have a great weekend!!!

[snice32]

Thanks Bert! It's easy to set PR's when your technique has lots of room for improvement. Maybe someday I might get out your way for some training and maybe a highland game.

Sun 9/7
Maximum Strength Phase 1 Medium week
Workout A: Lower body

warmup option 1 - foam rolling and dyn flex

A. Box Squat:
4x4 230lbs
B. Speed Deadlift:
8x2 55% 200lbs
C. Walking DB Lunges:
3x8 70lbs (2-35's)
D1. Reverse Crunch:
3x12
D2. Prone Bridges:
3x30's

PWO: gatorade+protein+dextrose

Well starting the medium workload week. I don't feel so wiped out as I did last week. Let's see how the DOM's are in the coming days.

[snice32]

Mon 9/8
Maximum Strength Phase 1 Medium week
Workout B: Upper body

Warmup option 2 - foam rolling and dyn flex

A. Bench Press:
4x4 175lbs
B1. Neutral Grip Low Incline DB Bench:
3x9 80lbs (2-40's)
B2. Lying Chest Supported BB Row:
4x9 115lbs
C1. Incline Prone Trap Raise:
3x12 10lbs (2-5's)
C2. Lying External Rotations:
3x12 10lbs
D. Side Bridges:
3x30's

PWO: gatorade+protein+dextrose

Workout was good. Lower body DOM's are not too bad today. For the neutral grip incline bench I'll jump up to the 45's.

[snice32]

Wed 9/10
Maximum Strength Phase 1 Medium Week
Workout C: Lower body

foam rolling and dyn flex warmup

A. Front Squat: bar/8 115/5 135/3 work sets 155/4x6
B. Rack Pulls from Kneecaps: 295/3x6
C. DB Bulgarian Split Squats: 40lbs (2-20's) 3x5
D1. Light Band + mini band Pull Throughs: 3x10
D2. Reverse Crunch: 3x12

PWO: gatorade + protein + dextrose

Went through this workout pretty quickly. Legs felt great.

[snice32]

Th 9/11
Maximum Strength Phase 1 Medium Week
Workout D: Upper Body

foam rolling and dyn flex warmup

A1. 1 Arm DB Push Press: 4x6ea 50lbs
A2. Med. Grip Chin Ups: 3x6 bodyweight

B1. Pushups: 3x12
B2. 1 Arm DB Row: 3x7 ea 45lbs

C1. DB Elbow on Knee External Rotations: 3x12 10lbs
C2. Side Bridge: 3x30's

PWO: gatorade+protein+dextrose

The medium weeks is now in the books. Mowed the lawn earlier which kind of sapped my energy tonight. Sunday kicks of the Very Hard week.

[snice32]

Sat 9/13
HG practice with Sean Betz, great weather

Light Hammer: bunch of throws with my hammer blades (first time throwing with them)...longest was 88 ft.

Skipped Heavy Hammer...Sean threw a few.

Standing Puts (15# stone)...bunch of throws
Glide...farthest throw was around 43 ft I believe

Standing throws with 56WFD....threw 17 ft.
1 turn with 56WFD....23ft furthest
2 turns...bunch around 25-27 ft

28WFD....consistently around 52-56ft.

Couple of throws with 20lb sheaf.

Sun 9/14
Maximum Strength Phase 1 Very Hard week
Workout A: Lower body

warmup option 1 - foam rolling and dyn flex

A. Box Squat:
8x3 230lbs
B. Speed Deadlift:
10x2 60% 220lbs
C. Walking DB Lunges:
4x8 70lbs (2-35's)
Omitted the following....too sore from throwing yesterday
D1. Reverse Crunch:
3x12
D2. Prone Bridges:
3x30's

PWO: gatorade+protein+dextrose

I've had a cold since Friday....but no way was I passing up a chance to throw with Sean. Pretty sore today and still sick but needed to get it done in the weight room. Time to get chicken fajitas ready.

[snice32]

Mon 9/15
Maximum Strength Phase 1 Very Hard week
Workout B: Upper body

Warmup option 2 - foam rolling and dyn flex

A. Bench Press:
8x3 175lbs
B1. Neutral Grip Low Incline DB Bench:
3x10 90lbs (2-45's)
B2. Lying Chest Supported BB Row:
4x10 135lbs
C1. Incline Prone Trap Raise:
3x12 10lbs (2-5's)
C2. Lying External Rotations:
3x12 10lbs
D. Side Bridges: *OMITTED due to soreness from throwing this past weekend
3x30's

PWO: gatorade+protein+dextrose

Right trap, mid back and sides are still store from throwing. Incline prone trap raises didn't really bother my right trap. Using a tennis ball to really dig into that trap...trying to loosen it up. Still battling my cold! :(

[snice32]

Wed 9/17
Maximum Strength Phase 1 Very Hard Week
Workout C: Lower body

foam rolling and dyn flex warmup

A. Front Squat: bar/8 115/5 135/3 work sets 155/6x6
B. Rack Pulls from Kneecaps: 315/4x6
C. DB Bulgarian Split Squats: 40lbs (2-20's) 4x6
D1. Light Band + mini band Pull Throughs: 3x10
D2. Reverse Crunch: 3x12

PWO: gatorade + protein + dextrose

Bumped up the rack pulls, felt I could go heavier. Glad to get the last of the leg workouts out of the way for the Very Hard week. Got braces put on yesterday. Damned teeth hurt all the time now. Just tearing into a sandwich is a pain. 2 days down and what seems like a million to go. :)

[snice32]

Th 9/18
Maximum Strength Phase 1 Very Hard Week
Workout D: Upper Body

foam rolling and dyn flex warmup

A1. 1 Arm DB Push Press: 6x6ea 50lbs
A2. Med. Grip Chin Ups: 4x6 bodyweight....on set 4...I got 3 reps in, had to rest pause 10 secs...2 more reps...rest pause 10 secs to get the last rep

B1. Pushups: 4x10
B2. 1 Arm DB Row: 4x8 ea 45lbs

C1. DB Elbow on Knee External Rotations: 3x12 10lbs
C2. Side Bridge: 3x30's

PWO: gatorade+protein+dextrose

Finally the end of the Very Hard week. My body has started to get acclimated to the volume....i'm not getting as sore anymore. Sunday will start my easy week....looking forward to it!

[snice32]

Sun 9/21
Maximum Strength Phase 1 Easy week
Workout A: Lower body

warmup option 1 - foam rolling and dyn flex

A. Box Squat:
3x3 230lbs
B. Speed Deadlift:
3x2 65% 235lbs
C. Walking DB Lunges:
2x8 70lbs (2-35's)
D1. Reverse Crunch:
3x12
D2. Prone Bridges:
3x30's

PWO: gatorade+protein+dextrose

This was a nice change of pace. Burned through this workout quickly. Felt strong all around.

[snice32]

Mon 9/22
Maximum Strength Phase 1 Easy week
Workout B: Upper body

Warmup option 2 - foam rolling and dyn flex

A. Bench Press:
3x3 175lbs
B1. Neutral Grip Low Incline DB Bench:
2x10 90lbs (2-45's)
B2. Lying Chest Supported BB Row:
3x10 135lbs
C1. Incline Prone Trap Raise:
3x12 10lbs (2-5's)
C2. Lying External Rotations:
3x12 10lbs
D. Side Bridges:
3x30's

PWO: gatorade+protein+dextrose

[snice32]

Wed 9/24
Maximum Strength Phase 1 Easy Week
Workout C: Lower body

foam rolling and dyn flex warmup

A. Front Squat: bar/8 115/5 135/3 work sets 155/3x6
B. Rack Pulls from Kneecaps: 315/2x6
C. DB Bulgarian Split Squats: 40lbs (2-20's) 2x6
D1. Light Band + mini band Pull Throughs: 2x10
D2. Reverse Crunch: 3x12

PWO: gatorade + protein + dextrose

[snice32]

Th 9/25
Maximum Strength Phase 1 Easy Week
Workout D: Upper Body

foam rolling and dyn flex warmup

A1. 1 Arm DB Push Press: 3x6ea 50lbs
A2. Med. Grip Chin Ups: 3x6 bodyweight

B1. Pushups: 3x8
B2. 1 Arm DB Row: 3x7 ea 45lbs

C1. DB Elbow on Knee External Rotations: 3x12 10lbs
C2. Side Bridge: 3x30's

PWO: gatorade+protein+dextrose

This wraps up Phase 1. The Foundation has been laid and now it's time to build upon this with Phase 2: Build. I'm heading up out of town Tuesday afternoon so I am going to attempt to do all 4 workouts back to back starting Saturday. This is definitely ambitious but I won't have much time to workout while in Minnesota.

[goergen1]

WOW. Have fun with the bask to back workouts. I am sure the recovery time in Minnesota will be what you need after that.

Great to see the next phase starting, I am looking forward to seeing the results.

[snice32]

Here is the start of back to back workouts.

Sat 9/27
Maximum Strength Phase 2: Hard Week
Workout A: Lower body

warm up option 1

A. Front Squat: 185lbs (4x2)x5 10s rest - 5 total clusters, consists of 4 minisets of 2 reps.

B. DB Step Up: 40lbs (2-20's) 3x8/side

C1. Bar Rollout: used 25lb bumper plates 3x10
C2. Natural Glute Ham Raise: 3x8

D. Single-Leg Squat to Box 2x10/side

PWO: gatorade+protein+dextrose

Whew....weee! This was a tough-a@# workout. Those clusters are deceptively brutal. Had to use the my homemade Stick on the quads to keep them going. Step Ups weren't too bad....could definitely feel the quads working hard. Bar rollouts were tough...couldn't go that low. GHR was like 1/4 rom at top....fall down...use hands to push back up and squeeze the last 1/4 to the top. As if my quads weren't all ready crushed I finished with single leg squats to box (actually my bench). It was hard to not just slam my rump on the bench.

[snice32]

Well felt good enough this evening so I decided to double dip for a second workout, this time upper body....

Sat 9/27 evening
Maximum Strength Phase 2 Hard week
Workout B Upper body

A1. Low Incline Bench Press: 155lbs (4x2)x5 - 10s rest
A2. Weighted Med Grip Pull Ups: just bodyweight (4x2)x5 - 10s rest

B1. DB Bench Press: 90lbs (2-45's) 3x8
B2. Head Supported DB Row: 40lbs (2-20's) 2x8, 70lbs (2-35's) 1x8

C1. Miniband Backhand (sub for Cable Backhand): 3x12
C2. Zottman Curls: 70lbs (2-35's) 1x10, 40lbs (2-20's) 2x10

PWO: gatorade+protein+dextrose

All I can say is that I am bone tired now!!! :(

[snice32]

Monday 9/29
Maximum Strength Phase 2 Hard week
Workout C Lower Body

Warm up option 1

A. Broad Jump 5x5

B. Slightly Elevated Deadlifts 235/5 245/5 255/5 265/5 275/5

C. Reverse Lunge 70lbs (2-35's) 3x6/side

D. Pallof Press 2 minis 3x10/side

PWO: gatorade+protein+dextrose

Had to cut and bag the grass before we leave tomorrow afternoon. So I killed two birds with one stone....between bagging I did my broad jumps. My abs are still killing me from the bar rollouts. Used my belt while doing deadlifts. The pallof press is an interesting movement...definitely harder than it looks.

[snice32]

Tues 9/30
Maximum Strength Phase 2 Hard week
Workout D Upper Body

dyn warmup

A. Speed Bench Press: 10x3 @40% 95lbs

B1. Close Grip Bench 135lbs 4x5
B2. Lying Chest Supported Neutral Grip BB Row 155lbs 4x5

C1. Inverted Row 3x10
C2. Scapular Pushup 3x15

PWO: gatorade+protein+dextrose

Another week in the books. Later i'm off to Minnesota. Time to enjoy some away time from the dungeon.

[snice32]

Back from Minnesota and ready to train...

Sun 10/5
Maximum Strength Phase 2 Med week
Workout A Lower Body

Dyn warmup

A. Front Squat 195lbs (5x1)x5 --10s rest

B. DB Step Ups: 40lbs (2-20's) 3x6/side

C1. Bar Rollout 95lbs 2x10
C2. Natural Glute Ham Raise 2x8

D. Single Leg Squat to Box 2x10

I upped the weight 10lbs on the Front Squat and kept the rest the same. The rest was good and it recharged the body.

[snice32]

Mon 10/6
Maximum Strength Phase 2 Med week
Workout B Upper body

A1. Low Incline Bench Press: 165lbs (5x1)x5 - 10s rest
A2. Weighted Med Grip Pull Ups: just bodyweight (5x1)x5 - 10s rest

B1. DB Bench Press: 90lbs (2-45's) 3x6
B2. Head Supported DB Row: 80lbs (2-40's) 3x6

C1. Miniband Backhand (sub for Cable Backhand): 3x12
C2. Zottman Curls: 70lbs (2-35's) 2x10

PWO: gatorade+protein+dextrose

[snice32]

Wed 10/8
Maximum Strength Phase 2 Med week
Workout C Lower Body

Warm up option 1

A. Broad Jump 5x5

B. Slightly Elevated Deadlifts 275lbs 5x5

C. Reverse Lunge 70lbs (2-35's) 3x6/side

D. Pallof Press 2 minis 3x10/side

PWO: gatorade+protein+dextrose

[snice32]

Thu 10/9
Maximum Strength Phase 2 Med week
Workout D Upper Body

dyn warmup

A. Speed Bench Press: 8x3 @40% 95lbs, 205lbsx3, 215lbsx3

B1. Close Grip Bench 155lbs 3x5
B2. Lying Chest Supported Neutral Grip BB Row 155lbs 3x5

C1. Inverted Row 3x10
C2. Scapular Pushup 3x15

PWO: gatorade+protein+dextrose

Program called for 2 heavy sets of 3 after the speed bench. Last set was 215lbs for 3 reps. I've never repped with that much weight before on bench, might have had a rep or 2 in the tank. Next week is Very Hard week but also my last comp in Kirksville, MO. I will have to modify the workouts a bit so nothing gets too strained.

[snice32]

Sat 10/11
Maximum Strength Phase 2 Very Hard week
Workout A Lower Body

Dyn warmup

A. Front Squat 195lbs (4x1)x6 --10s rest

B. DB Step Ups: 40lbs (2-20's) 4x8/side

C1. Bar Rollout: omitted
C2. Natural Glute Ham Raise 3x4

D. Single Leg Squat to Box 2x10

PWO: gatorade+protein+dextrose

I made a few adjustments to the workout today. I omitted the Bar Rollouts and dropped the volume on the glute ham raises. With the Kirksville games coming up this next weekend I am going to adjust the workouts. I am also going to attempt another workout later tonight. Front load my heaviest workouts early on so I can rest towards the end of the week.

[snice32]

Sat 10/11 evening
Maximum Strength Phase 2 Very Hard week
Workout B Upper body

A1. Low Incline Bench Press: 155lbs (4x1)x6 - 10s rest
A2. Weighted Med Grip Pull Ups: just bodyweight (4x2)x6 - 10s rest

B1. DB Bench Press: 90lbs (2-45's) 3x8
B2. Head Supported DB Row: 80lbs (2-40's) 3x8

C1. Miniband Backhand (sub for Cable Backhand): 3x12
C2. Zottman Curls: 70lbs (2-35's) 1x10, 40lbs (2-20's) 2x10

PWO: gatorade+protein+dextrose

Time for a day of recover now!

[snice32]

Mon 10/13
Maximum Strength Phase 2 Very Hard week
Workout C Lower Body

Warm up option 1

A. Broad Jump 3x5

B. Slightly Elevated Deadlifts (subbed in High Pulls 185lbs 3x3)

C. Reverse Lunge 70lbs (2-35's) 3x6/side

D. Pallof Press omitted

PWO: gatorade+protein+dextrose

[snice32]

Tues 10/14
Maximum Strength Phase 2 Very Hard week
Workout D Upper Body

dyn warmup

A. Speed Bench Press: 10x3 @50% 115lbs

B1. Close Grip Bench 175lbs 3x5
B2. Lying Chest Supported Neutral Grip BB Row OMIT

C1. Inverted Row 3x10 OMIT
C2. Scapular Pushup 3x15

Last workout before Kirksville. I omitted the pulling exercises since I need those muscles to be rested. Probably work on some technique and stretching over the next few days in prep for Saturday. Next week is Easy week.

[snice32]

Sat 10/18

Closed out my Am. B status with a strong 1st place showing at Kirksville. The results haven't been posted yet so I am going off memory.
In order
56WFD: 25' and change - 2nd place
28WFD: 57'6" (5" PR) - 1st place
Braemar: 33' (almost 3ft PR) - 1st place
17# Open: 41' (almost 4ft PR) - 1st place
Heavy Hammer: 65' (4ft PR) - 2nd place
Light Hammer: 89'9" (almost 10ft PR) - 1st place
Caber: don't remember dimensions, 2/3 turns with comp caber, 1/3 w/ challenge caber - 1st place
56WOB: 12' (tied PR) - 1st place
16# Sheaf: 24' (2ft PR) - 1st place

Took home a 24# anvil for 1st place overall in the B division. Got a chance to throw with Chad Gustin easily top 4 Am. A thrower...he definitely showed it on the field. My WFD, HH and WOB need more work but I'm pretty pumped about my stone efforts this past weekend. Lots of lifting and only one HG practice since Aug...makes those PR's even more impressive in my mind. I have enjoyed throwing in the B division but feel it's time to move up to the A's. To be the best you have to surround yourself with the best.

Now on to Maximum Strength....this week is my Low week and since I was still sore from this weekend I skipped the first upper and lower workouts.

Maximum Strength Phase 2 Low week
Workout C Lower Body

dyn warmup

A. Broad Jump (omitted in this week)
B. Slightly Elevated Deadlifts: 275lbs 2x5
C. DB Reverse Lunge: 70lbs (2-35's) 3x6/side
D. Pallof Press: 2 mini's 3x10/side

PWO: gatorade+protein

Solid workout....got a chiro adjustment earlier in the evening. Tomorrow after my speed bench it calls for a 1RM. Looking forward to that.

[snice32]

Tues 10/23
Maximum Strength Phase 2 Low week
Workout D Upper Body

dyn warmup

A. Speed Bench Press: 5x3 @55% 130lbs then 185/1 205/1 225/1 235/1 old 1RM 245/1 new 1RM

B1. Close Grip Bench 175lbs 2x5
B2. Lying Chest Supported Neutral Grip BB Row 155lbs 2x5

C1. Inverted Row 3x10
C2. Scapular Pushup 3x15

PWO: gatorade+protein

That's all she wrote for Phase 2. When I started Maximum Strength my bench press goal was 250...and I am now 5 pounds away from reaching that. 245 was definitely a grinder. Phase 3 looks pretty tough...I'll be starting that one on Sunday.

[snice32]

Sun 10/26
Maximum Strength Phase 3 High Week
Workout A Lower Body

Dyn warmup

A1 Snatch Grip Deads 3x3 255, 2x5 235
A2 Seated 90/90 stretch 15s/side
B Speed Deadlift 8x1 60%@ 220
C Walking DB Lunges 80lbs (2-40s) 3x7/side, 70lbs (2-35s) 1x10
D1 Dragon Flag 3x12
D2 DB Suitcase Deadlift 60lbs 3x10

PWO: gatorade + protein

Man this was one tough workout. I detest walking db lunges but the dragon flag and suitcase deads superset was a beast. My legs were fried on those last deads. Definitely an evil workout :)

[snice32]

Sun 10/26 PM
Maximum Strength Phase 3 High Week
Workout B Upper Body

Dyn warmup

A. Floor Press 185lbs 1x3, 205lbs 2x3, 185lbs 2x5
B1. Band Resisted Pushups light/3x7, mini/1x10
B2. Lying Chest Support Supinated Grip BB Row 155lbs 3x7, 145lbs 1x10
C1. Face Pull w/ External Rotation (mini each hand) 3x10
C2. Behind-the-neck Band Pull Apart (mini) 3x12

Had to double up workouts today since I'm having a same day procedure at the hospital in the AM tomorrow....don't know how I'll feel tomorrow afternoon so figured I would get it done today. Good solid workout, triceps are tired!

[snice32]

Wed 10/29
Maximum Strength Phase 3 High Week
Workout C Lower Body

Dyn warmup option 1

A. Speed Free Squat: Med stance 10x2@50% 155lbs
B1. Rack Pull from Knees 335 3x5, 315 2x7
B2. Wall Ankle Mobilization: 4x8/side
C. DB Reverse Lunge Elevated front leg: 80lbs (2-40s) 3x5, 70lbs(2-35s)1x7
D1. Mini band Wood Chop (chest height) 3x10/side
D2. Bulgarian Split Squat Isometric Hold: 2x30s/side

PWO: gatorade+protein

Damn tough workout, reverse lunges were tough and the bulgarian split squat holds were the icing on the cake.

[snice32]

Thu 10/30
Maximum Strength Phase 3 High Week
Workout D Upper Body

Dyn warmup option 2

A. Speed Pin Press 10x3@50% 120lbs
B1. Close Grip Lying Chest Supported BB Row 175/3x5, 165/2x7
B2. DB Push Press 90lbs(2-45's) + mini in each hand 3x5, just DB's 1x7
C1. Mini band Straight Arm Pulldown (mini in each hand) 3x12
C2. Lying DB Extension 40lbs (2-20s) 2x10

PWO: gatorade + protein

Subbed in close grip lying chest supported BB rows for neutral grip seated rows. Don't have DB's higher than 45's so added a mini band in each hand and stepped on the band. You definitely need to press fast to get the lock out or its coming back down.

[snice32]

Sun 11/2
Maximum Strength Phase 3 Med Week
Workout A Lower Body

Dyn warmup

A1 Snatch Grip Deads 3x3 255, 2x5 235
A2 Seated 90/90 stretch 15s/side
B Speed Deadlift 8x1 65%@ 235
C Walking DB Lunges 80lbs (2-40s) 3x7/side, 70lbs (2-35s) 1x10
D1 Dragon Flag 3x12
D2 DB Suitcase Deadlift 60lbs 3x10

PWO: gatorade + protein

[snice32]

Mon 11/3
Maximum Strength Phase 3 Med Week
Workout B Upper Body

Dyn warmup Option 2

A. Floor Press 215lbs 4x2, 195lbs 2x4
B1. Band Resisted Pushups light/3x7, 2-minis/1x10
B2. Lying Chest Support Supinated Grip BB Row 160lbs 3x7, 150lbs 1x10
C1. Face Pull w/ External Rotation (mini each hand) 3x10
C2. Behind-the-neck Band Pull Apart (mini) 3x12

PWO: gatorade + protein, 2 rice krispy treats

Bumped up the weight on the floor press because I wanted to work the triceps harder. This should help to push up my bench press 1rm come testing time in Dec.

[snice32]

Wed 11/5
Maximum Strength Phase 3 Med Week
Workout C Lower Body

Dyn warmup option 1

A. Speed Free Squat: Med stance 8x2@55% 170lbs, 275x2, 285x2
B1. Rack Pull from Knees 355 2x5, 335 1x7
B2. Wall Ankle Mobilization: 3x8/side
C. DB Reverse Lunge Elevated front leg: 80lbs (2-40s) 2x5, 70lbs(2-35s)1x7
D1. Double Mini band Wood Chop (chest height) 2x10/side
D2. Bulgarian Split Squat Isometric Hold: 2x30s/side

PWO: gatorade+protein, 2 rice krispy treats

[snice32]

Thu 11/6
Maximum Strength Phase 3 Med Week
Workout D Upper Body

Dyn warmup option 2

A. Speed Pin Press 8x3@55% 135lbs, 205x2, 215x2
B1. Close Grip Lying Chest Supported BB Row 185/3x5, 175/2x7
B2. DB Push Press 90lbs(2-45's) + mini in each hand 3x5, just DB's 1x7
C1. Mini band Straight Arm Pulldown (mini in each hand) 3x12
C2. Lying DB Extension 40lbs (2-20s) 2x10

PWO: gatorade + protein, 2 rice krispy treats

[snice32]

Sun 11/9
Maximum Strength Phase 3 Very Hard Week
Workout A Lower Body

Dyn warmup option 1

A1. Front Box Squat (15 1/2 inch box) 4x3 205lbs, 2x5 195lbs
A2. Seated 90/90 Stretch 6x15 seconds/side
B. Speed Deadlift 10x1@70% 255lbs
C. Walking DB Lunge 80lbs(2-40s) 3x7, 70lbs(2-35s) 1x10
D1. Dragon Flag 3x12
D2. DB Suitcase Deadlift 3x10/side 60lbs

PWO: gatorade + protein, 2 rice krispy treats

Good workout. The front box squat was a different change of pace. Speed Deads didn't really feel all that speedy at 70%, but I guess it's the intent that counts. I think I found another exercise I detest as much as walking db lunges.....db suitcase deads.

[Bert Sorin]

Did the rice crispy treats have peanut butter in them? Man, I love those.

[snice32]

Did the rice crispy treats have peanut butter in them? Man, I love those.

The rice krispy treats are unfortunately store bought. I do prefer rice krispies with peanut butter mixed in and chocolate on top. The ultimate rice krispy treat has 3 layers....bottom is rice krispy treat, middle layer is a mixture of caramel and sweetened condensed milk and top layer of rice krispy treat....mmm delicious!:D The wifey hooked me up with apple crisp and monster cookies....i'm a lucky guy :)

[snice32]

Mon 11/10
Maximum Strength Phase 3 Very Hard Week
Workout B Upper Body

Dyn warmup Option 2

A. Low Incline DB Press: 90lbs(2-45s)+2 minis 4x3, 45s only 2x5

B1. Band Resisted Pushups light/3x7, 2-minis/1x10
B2. Lying Chest Support Supinated Grip BB Row 175lbs 3x7, 165lbs 1x10

C1. Face Pull w/ External Rotation (mini each hand) 3x10
C2. Behind-the-neck Band Pull Apart (mini) 3x12

PWO: gatorade + protein, 2 rice krispy treats

Since I only have DB's to 45lbs I used 1 1/2 reps to increase the intensity along with 2 mini's. The front box squats are still making my legs soooorre!

[snice32]

Wed 11/12
Maximum Strength Phase 3 Very Hard Week
Workout C Lower Body

Dyn warmup option 1

A. Speed Free Squat: Med stance 8x2@60% 185lbs
B1. Rack Pull from Knees 355 3x5, 335 2x7
B2. Wall Ankle Mobilization: 4x8/side
C. DB Reverse Lunge Elevated front leg: 80lbs (2-40s) 3x5, 70lbs(2-35s)2x7
D1. Double Mini band Wood Chop (chest height) 3x10/side
D2. Bulgarian Split Squat Isometric Hold: 3x30s/side

PWO: gatorade+protein + a large slice of DQ ice cream cake from my birthday yesterday.....excellent! :)

[snice32]

Thu 11/13
Maximum Strength Phase 3 Very Hard Week
Workout D Upper Body

Dyn warmup option 2

A. Speed Pin Press 10x3@60% 145lbs
B1. Close Grip Lying Chest Supported BB Row 185/3x5, 175/2x7
B2. DB Push Press 90lbs(2-45's) + mini in each hand 3x5, just DB's 1x7
C1. Mini band Straight Arm Pulldown (mini in each hand) 3x12
C2. Lying DB Extension 40lbs (2-20s) 3x10

PWO: gatorade + protein

[snice32]

Sun 11/16
Maximum Strength Phase 3 Easy Week
Workout A Lower Body

Dyn warmup option 1

A1. Front Box Squat (15 1/2 inch box) 2x2 205lbs, 1x4 195lbs
A2. Seated 90/90 Stretch 3x15 seconds/side
B. Speed Deadlift omitted in program
C. Walking DB Lunge 80lbs(2-40s) 2x7, 70lbs(2-35s) 1x10
D1. Dragon Flag 3x12
D2. DB Suitcase Deadlift 3x10/side 60lbs

PWO: gatorade + protein, 2 rice krispy treats

[snice32]

Mon 11/17
Maximum Strength Phase 3 Easy Week
Workout B Upper Body

Dyn warmup Option 2

A. Low Incline Band DB Press: 90lbs(2-45s)+2 minis+light 2x2, 45s +light only 1x4

B1. Band Resisted Pushups light/2x7, 2-minis/1x10
B2. Lying Chest Support Supinated Grip BB Row 185lbs 2x7, 175lbs 1x10

C1. Face Pull w/ External Rotation (mini each hand) 3x10
C2. Behind-the-neck Band Pull Apart (mini) 3x12

PWO: gatorade + protein

[snice32]

Under the weather the last couple of weeks so I skipped the last two workouts of Easy Week Phase 3. I am now in Phase 4: Peak!

Sun 11/23
Maximum Strength Phase 4 Hard Week
Workout A Lower Body

Dyn warmup option 1

A. Anderson Front Squats to Pins: 7 singles > 90%
205/1 225/1 205/1 210/1 215/1 205/1 210/1

B. Speed Deadlifts: 8x1@50% 220lbs

C. BB Reverse Lunge with Front Squat Grip: 95lbs 4x8/side

D: Pallof Press: light band 3x8/side

PWO: gatorade + protein

[snice32]

Mon 11/24
Maximum Strength Phase 4 Hard Week
Workout B Upper Body

Dyn warmup option 2

A. Close Grip Incline Bench: 7 singles > 90%
185/1 205/1 (pretty much my max single) 185/1 185/1 190/1 190/1 185/1

B1. Decline Close Grip Bench 135/8, 145/8, 155/2x8
B2. Lying Chest Supported BB Row: 165/4x8

C1. Scapular Wall Slide 3x12
C2. DB Hammer Curl 70lbs (2-35s) 3x12/side

PWO: gatorade+ protein, 2 rice krispy snacks

[snice32]

Wed 11/26
Maximum Strength Phase 4 Hard Week
Workout C Lower Body

Dyn warmup option 1

A. Speed Box Squat 10x2@50% 140lbs
B. Natural GHR 4x5
C. Forward DB Lunge 80lbs (2-40s) 3x6/side
D1. Single Leg Squat to Box (lower) 3x10/side
D2. Bar Rollout knees on 4" box 11/7/7

PWO: gatorade+protein

Didn't get all of my reps in for the bar rollout. My back constantly tweaks when I do the bar rollouts. I think I'm going to have to find an alternative ab exercise for the bar rollouts.

[snice32]

11/27
Maximum Strength Phase 4 Hard Week
Workout D Upper Body

Dyn warmup option 2

A. Speed Bench 10x3@50% 120lbs
B1. Close Grip Floor Press 4x5 185, 2x7 175
B2. Neutral Grip Pullup 4x5
C1. 1 Arm DB Row 3x10/side 60lbs
C2. Close Grip Pushup 3x10

PWO: gatorade + protein

Phase 4 hard week is done. Time for some turkey.....

[snice32]

11/30 Sun
Maximum Strength Phase 4 Med Week
Workout A Lower Body

Dyn warmup option 1

A. Anderson Front Squats from Pins: 5 singles > 90%
230/1 210/1 210/1 215/1 215/1

B. Speed Deadlifts: 8x1@65% 235lbs

C. BB Reverse Lunge with Front Squat Grip: 100lbs 3x8/side

D: Pallof Press: light band 3x8/side

PWO: open face turkey and gravy with mashed potatoes and veggies

[snice32]

Mon 12/1
Maximum Strength Phase 4 Med Week
Workout B Upper Body

Dyn warmup option 2

A. Close Grip Incline Bench: 5 singles > 90%
185/1 195/1 185/1 185/1 190/1

B1. Decline Close Grip Bench 175/3x8
B2. Lying Chest Supported BB Row: 175/3x8

C1. Scapular Wall Slide 3x12
C2. DB Hammer Curl 80lbs (2-40s) 1x12/side, 70lbs (2-35s) 2x12/side

PWO: gatorade+ protein, 2 rice krispy snacks

[snice32]

Wed 12/3
Maximum Strength Phase 4 Med Week
Workout C Lower Body

Dyn warmup option 1

A. Speed Box Squat 8x2@55% 155lbs, 245/2, 265/2
B. Natural GHR 3x5
C. Forward DB Lunge 80lbs (2-40s) 3x5/side
D1. Single Leg Squat to Box (lower) 3x10/side
D2. Standing Ring Rollouts subbed for Bar Rollout knees on 4" box
(ring was hanging to mid thigh) 3x12

PWO: gatorade+protein, 2 rice krispy treats

Subbed out the bar rollouts because they tweaked my lower back too much. The standing version using a gymnastics ring was a lot easier on my back and still worked my stomach pretty well.

[ChiroThrower]

I saw Jason throw 42' last year at a BW around 210. However Jason Richards is a freak of nature and I have never seen anybody his size throw like he does. You can train hard and you can train explosive, but you can't change your genetics.

[ChiroThrower]

Sorry, the last post was a response to a post on the 1st page, where it was intended to go.

[snice32]

Sorry, the last post was a response to a post on the 1st page, where it was intended to go.

I'm definitely not a freak of nature but I went 41' with a 17# stone weighing 212lbs at Kirksville this year. Combination of solid technique and the training I was doing leading up to the game. So far focusing on improving my limit strength has worked well for me...bodyweight is slowly going up which cannot hurt.

[snice32]

12/4
Maximum Strength Phase 4 Med Week
Workout D Upper Body

Dyn warmup option 2

A. Speed Bench 8x3@55% 135lbs, 225/2x2
B1. Close Grip Floor Press 3x5 190, 1x7 180
B2. Neutral Grip Pullup 3x5
C1. 1 Arm DB Row 2x10/side 60lbs
C2. Close Grip Pushup 2x10

PWO: gatorade + protein

Heading up to MN this weekend for my side of the family's gift exchange. Then I'll be back to finish my last hard week of training before the deload and test.

[snice32]

12/7 Sun
Maximum Strength Phase 4 Very Hard Week
Workout A Lower Body

Dyn warmup option 1

A. Sumo Deadlifts: 9 singles > 90%
295/1 315/1 285/1 285/1 290/1 290/1 295/1 285/1 290/1

B. Speed Deadlifts: 8x1@70% 255lbs

C. BB Reverse Lunge with Front Squat Grip: 115lbs 3x8/side

D: Pallof Press: light band 3x8/side

PWO: gatorade + protein, 1 rice krispy treat

Skipped 1 set of Rev Lunges because I was wiped out from the long drive home from visiting family. Sumos were interesting having never really done them before today. This is the last real work week and i'm looking forward to the end of this program.

[snice32]

Tues 12/9
Maximum Strength Phase 4 Very Hard Week
Workout B Upper Body

Dyn warmup option 2

A. Two Board Bench: 9 singles > 90%
225/1 235/1 225/1 225/1 225/1 225/1 225/1 225/1 225/1

B1. Decline Close Grip Bench 180/4x8
B2. Lying Chest Supported BB Row: 175/4x8

C1. Scapular Wall Slide 3x12
C2. DB Hammer Curl 80lbs (2-40s) 1x12/side, 70lbs (2-35s) 2x12/side

PWO: gatorade+ protein

Didn't have the energy today to go more than 235 in the 2 board bench. I was on a liquid diet yesterday due to a same day surgical procedure and then I got a bit of the flu overnight.....strength was pretty much zapped today.

[Ketch]

Nice work Steve. You may not have had the energy, but you still went after it...and that's all that matters, right?

[snice32]

Nice work Steve. You may not have had the energy, but you still went after it...and that's all that matters, right?

Thanks BJ. You're right...all that matters is that I got the work done.

Wed 12/10
Maximum Strength Phase 4 Very Hard Week
Workout C Lower Body

Dyn warmup option 1

A. Speed Box Squat 12x2@60% 170lbs
B. Natural GHR 4x5
C. Forward DB Lunge 80lbs (2-40s) 4x6/side
D1. Single Leg Squat to Box (lower) 3x10/side
D2. Standing Ring Rollouts subbed for Bar Rollout knees on 4" box
(ring was hanging to mid thigh) 3x12

PWO: gatorade+protein, 2 rice krispy treats

[ChiroThrower]

Sorry, I wasn't clear on what event. I saw Jason Richards throw the 56lb weight 42 feet last spring at a body weight just north of 200 lbs. That guy is a physical specimen. I have it on video, but unfortunately a caber crushed my camera that day with the tape in it.

[medicathlete]

Didn't have the energy today to go more than 235 in the 2 board bench. I was on a liquid diet yesterday due to a same day surgical procedure and then I got a bit of the flu overnight.....strength was pretty much zapped today.

anytime one can lift as such, on a day they have surgery is impressive... most impressive...

~gm2

[snice32]

Sorry, I wasn't clear on what event. I saw Jason Richards throw the 56lb weight 42 feet last spring at a body weight just north of 200 lbs. That guy is a physical specimen. I have it on video, but unfortunately a caber crushed my camera that day with the tape in it.

The 56WFD is a whole 'nother animal for me. I'll just be happy to put it over 30 feet.

anytime one can lift as such, on a day they have surgery is impressive... most impressive...

~gm2

I should probably mention that the surgery was to open up the stricture (narrowing) of my esophagus. It was as narrow as my pinky which made it difficult to swallow food. Nothing major, but the liquid diet really zaps your energy and strength.

[snice32]

12/11
Maximum Strength Phase 4 Very Hard Week
Workout D Upper Body

Dyn warmup option 2

A. Speed Bench 10x3@60% 145lbs

B1. Close Grip Floor Press 4x5 190, 2x7 170
B2. Neutral Grip Pullup 4x5

C1. 1 Arm DB Row 3x10/side 60lbs
C2. Close Grip Pushup 3x10

PWO: gatorade + protein

Finally nearing the end of this program. Next week is a very, very easy week before testing. My elbows and wrists are starting to bother me from all the heavy close grip pressing. I'm toying with what I want to do after this program.....probably something with a lot less volume.

[snice32]

12/15
Maximum Strength Phase 4 Light Week
Workout A Lower Body

Dyn warmup option 1

A. Sumo Deads omit

B. Speed Deads omit

C. BB Reverse Lunge w/ FS grip: 95lbs 2x8/side

D. Pallof Press light band 3x8

Today starts light week. This was an abbreviated workout to get ready for testing day on Saturday.

[snice32]

Tues 12/16
Maximum Strength Phase 4 Easy Week
Workout B Upper Body

Dyn warmup option 2

A. Two Board Bench: OMIT

B1. Decline Close Grip Bench 180/2x8
B2. Lying Chest Supported BB Row: 165/2x8

C1. Scapular Wall Slide 3x12
C2. DB Hammer Curl 80lbs (2-40s) 1x12/side, 70lbs (2-35s) 2x12/side

PWO: gatorade+ protein

This was my last workout for Eric Cressey's Maximum Strength. It's been a long journey to get to the end. The end will be this Saturday when I finish with the final testing day. I'm on the hunt for some PR's baby!

[snice32]

12/20/08
Maximum Strength "TESTING DAY"

Dyn warmup option 1

Standing Broad Jump
1st attempt: 100"
2nd attempt: 103"
3rd attempt: 104.5" or 8'-8.5"

Box Squat (15 1/2" box)
290lbs - success - new 1RM PR
315lbs - success - new 1RM PR

Bench Press
250lbs - fail
(hit 245 1rm back in oct.)

Deadlift
370lbs - fail - bar near shins
370lbs - success - moved bar so it was over the ball of my foot
385lbs - fail

3RM Chin Up
+45lbs - success
+55lbs - success

Below is the comparsion from the testing day at the start of this program to today

Bodyweight 210lbs / 208lbs
Exercise 8/27/08 / 12/20/08
Standing Broad Jump 99" / 104.5"
Box Squat 1RM (15 1/2") 285lbs / 315lbs
Bench Press 1RM 235lbs / 245lbs (10/23/08)
Deadlift 1RM 365lbs / 370lbs
3RM Chin Up +35lbs / +55lbs

[snice32]

12/29 Monday

Nice Christmas break plenty of food and rest. It's time to head in a different direction. I'm going to spend a couple of months using Jim Wendler's 5/3/1 workout template. Wk1 3x3, Wk2 3x5, Wk3 5/3/1, Wk4 3x5 deload

Dyn flex

A. Military Press bar/10 65/5 85/3
100/3
115/3
130/8

B. Dips (bodyweight x amrap)
15
13
13

C. Trap Bar Bent Over Rows
135lbs 3x10

D1. Cuban Muscle Snatch bar 2x8
D2. DB Hammer Curls 35s 2x12

PWO: gatorade + protein

We'll see how things shake out in a couple of months of using this program.

[snice32]

Wed 12/31
Wendler 5/3/1 3x3 week

dyn flex

A. Deadlift warm ups - 135/8 185/3 205/3
worksets
230/3
260/3
295/7

B. Romanian Deadlifts
135/8
155/8
155/8 *increase these next time

C. Abs - Dragon Flags
3x12

PWO: gatorade + protein

Nice pump in the lower back. Can already feel the dragon flags in the abs.

[snice32]

Friday 1/2
Wendler 5/3/1 3x3 week

dyn flex

A. Bench Press warmups - bar/20 95/5 115/3 135/3
worksets
150/3
175/3
195/9

B. Low Incline Bench
135/10
135/10
135/10

C. Chins (ladder)
1/2/3/4/1/2/3/1/2/1/1 (21 total)

D1. Incline DB Reverse Flyes
5lbs 2x15
D2. 1 Arm DB Preacher Curls
35lbs 2x8/side

PWO: gatorade + protein

[snice32]

Monday 1/5
Wendler 5/3/1 3x3 week

dyn flex

A. Back Squat warmups - bar/8 135/5 155/3 185/2
worksets
195/3
220/3
250/7

B. Front Squat 2x5@70%
170/5
170/5

C. Natural GHR bodyweight
3x6

D. Decline Abs
3x12

PWO: gatorade + protein

[Bert Sorin]

250x7, nice work. When's the first game?

[snice32]

250x7, nice work. When's the first game?

Thanks Bert....I'm feeling the after-effects today from the reps. First game will be in May. Jumping up to the A's....time to start at the bottom and work my way back up!

[snice32]

Wed 1/7
Wendler 5/3/1 3x5 week

Dyn flex

A. Military Press bar/8 65/5
90/5
105/5
120/9

B. Dips (bodyweight x amrap)
17
15
15

C. Trap Bar Bent Over Rows
135lbs 3x10

D1. Cuban Muscle Snatch bar 3x8
D2. DB Hammer Curls 35s 2x12

PWO: gatorade + protein

[snice32]

Fri 1/9
Wendler 5/3/1 3x5 week

dyn flex

A. Deadlift warm ups - PC 95/5 135/5 185/5
worksets
210/5
245/5
280/9

B. Romanian Deadlifts
175/8
175/8
175/8 *increase these next time

C. Abs - Dragon Flags
3x13

PWO: gatorade + protein

[snice32]

Monday 1/12
Wendler 5/3/1 3x5 week

dyn flex

A. Bench Press warmups - bar/15 95/5 115/5
worksets
140/5
165/5
185/11

B. Low Incline Bench
140/10
140/10
140/10

C. Chins (ladder)
1/2/3/4/1/2/3/1/2/1/2/1 (23 total)

D1. H-Rolls (trying this out)
10lbs 2x12
D2. 1 Arm DB Preacher Curls
35lbs 2x8/side

PWO: gatorade + protein

[snice32]

Wednesday 1/14
Wendler 5/3/1 3x5 week

dyn flex

A. Back Squat warmups - bar/2x5 135/5 155/5
worksets
180/5
210/5
235/9

B. Front Squat 2x5
175/5
175/5

C. Natural GHR bodyweight
3x6 *these are tough for me. I use my 0-90 bench to get these done.

D. Decline Abs
3x13

PWO: gatorade + protein

[snice32]

Thu 1/15
Wendler 5/3/1 5,3,1 week

Dyn flex

A. Military Press bar/8 65/5 95/3
105/5
120/3
135/5

B1. Dips (bodyweight x amrap)
20
20
15

B2. Trap Bar Bent Over Rows
145lbs 3x10

C. Cuban Muscle Snatch bar 3x8

D. DB Hammer Curls 35s 2x12

PWO: gatorade + protein

Had to bump up friday's workout to tonight since I will be heading out of town with my family this weekend.

[snice32]

Mon 1/19
Wendler 5/3/1 5,3,1 week

dyn flex

A. Deadlift warm ups - 135/5 185/5 225/5
worksets
245/5
280/3
310/7

B. Romanian Deadlifts
195/8
195/8
195/8

C. Abs - Dragon Flags
3x14

PWO: gatorade + protein

I'm spent...have some serious lower back pump going on.

[snice32]

Wednesday 1/21
Wendler 5/3/1 5,3,1 week

dyn flex

A. Bench Press warmups - bar/15 115/5 135/5
worksets
165/5
185/3
205/7

B. Low Incline Bench
145/10
145/10
145/10

C. Chins (ladder)
1/2/3/4/5/1/2/3/1/2/1 (25 total)

D1. H-Rolls
20's 2x10
D2. 1 Arm DB Preacher Curls
35lbs 2x10, 1x6

PWO: gatorade + protein

[snice32]

Friday 1/23
Wendler 5/3/1 5,3,1 week

dyn flex

A. Back Squat warmups - bar/10 135/5 185/5
worksets
210/5
235/3
265/6

B. Front Squat 2x5
180/5
180/5

C. Natural GHR bodyweight
3x6

D. 10lb Hammer Winds on Physio ball
3x10 each side

PWO: gatorade + protein

Monday will start my deload week. Thinking to just hit the main exercise and skip the accessories.

[snice32]

Monday 1/26
Wendler 5/3/1 3x5 Deload week

dyn flex

A. Military Press bar/10 65/5
85/5
95/5
100/5

Shoulder Prehab - YTWL 1x10 each 2.5lbs

Conditioning - Dot Drill

Abs - Hammer Winds on Physio ball 2x10 each with 10lbs

PWO: gatorade + protein

[snice32]

Wednesday 1/28
Wendler 5/3/1 3x5 Deload week

dyn flex

A. Deadlift 135/5 185/5
Worksets
195/5
210/5
230/5

Conditioning - Dot Drill

Abs - Hammer Winds on Physio ball 2x10 w/ 10lb plate

PWO: gatorade + protein

[snice32]

Friday 1/30
Wendler 5/3/1 3x5 Deload week

dyn flex

A. Bench Press bar/15 115/5
130/5
140/5
150/5

Shoulder pre-hab - YTWL 8 reps each movement with 5lb db's

Conditioning - Dot Drill

PWO: gatorade + protein

[snice32]

Monday 2/2
Wendler 5/3/1 3x5 Deload week

dyn flex

A. Back Squat bar/10 135/5
165/5
180/5
195/5

Conditioning - Dot Drill

PWO: sample packet of Dark Matter from MHP - Blue Raspberry - tastes pretty good

This is my last workout for the deload week. Wed starts up another wave.

[snice32]

Wednesday 2/4
2nd Wave of Wendler's 5/3/1 3x3

dyn flex

A. Military Press bar/10 65/5 85/3
w.s.
105/3
120/3
135/7

B. Weighted Dips bodyweight+20lbs 15/15/10

C. BB Rows 155lbs 3x8

D. Dot Drill

PWO: gatorade + protein

[snice32]

Friday 2/6
2nd Wave of Wendler's 5/3/1 3x3

dyn flex

A. Deadlift w.u power cleans 135/3 185/3 deadlift 225/3
w.s.
240/3
270/3
305/8

B. RDL's with 3 sec hold at bottom
175lbs 3x8

C. Decline Twist abs with 10lb plate 4x10

D. Dot Drill

PWO: gatorade + protein

I got an incredible lower back pump from holding the RDL's at the bottom. I'm hoping that these will help to strengthen my lower back.

[snice32]

Monday 2/9
2nd Wave of Wendler's 5/3/1 3x3

dyn flex

A. Bench Press w.u. bar/15 115/5 135/3
w.s.
160/3
180/3
200/10

B. Incline Bench
150/10
150/10
150/10

C. Pullups 1/2/3/1/2/3/1/2/1 total = 16

D. H-Roll 20's 2x10

E. Dot Drill

PWO: gatorade + protein

[snice32]

Wednesday 2/11
2nd Wave of Wendler's 5/3/1 3x3

dyn flex

A. Back Squat w.u. bar/8 135/5 165/3
w.s.
200/3
230/3
260/7

B. Front Squat
180lbs 2x5

C. 15lb Kettlebell Standing Hammer Winds
2x10 each direction

PWO: gatorade+ protein

[snice32]

Friday 2/13
2nd Wave of Wendler's 5/3/1 3x5

dyn flex

A. Military Press bar/10 75/5
w.s.
100/5
110/5
130/8

B1. Weighted Dips bodyweight+20lbs 17/17/12

B2. Head Supported DB Rows 45lbs 3x10

PWO: gatorade + protein

[snice32]

Monday 2/16
2nd Wave of Wendler's 5/3/1 3x5

dyn flex

A. Deadlift w.u pc 135/3 pc 185/3 + 2 deads dl 205/5
w.s.
220/5
255/5
290/10

B. RDL's with 3 sec hold at bottom
175lbs 3x6

C. Decline Twist abs with 15lb plate 3x12

PWO: 2 scoops blue raspberry Dark Matter by MHP

No dot drill tonight....battling a bit of a cold and didn't want to exhaust my body anymore.

[snice32]

Wednesday 2/18
2nd Wave of Wendler's 5/3/1 3x5

dyn flex

A. Bench Press w.u. bar/15 115/2x5
w.s.
145/5
170/5
190/12

B. Incline Bench
155/10
155/10
155/10

C. Pullups 1/2/3/1/2/3/1/2/1/2/1 total = 19

D. H-Roll 20's 2x10

PWO: 2 scoops Dark Matter

This cold is still kicking my butt so no dot drill.

[snice32]

Friday 2/20
2nd Wave of Wendler's 5/3/1 3x5

dyn flex

A. Back Squat w.u. bar/8 135/5 175/5
w.s.
190/5
220/5
245/9

B. Front Squat
185lbs 2x5

C. Core Crushers 45lb bar
2x10 each direction

1 PWO: 2 scoops Dark Matter
2 PWO: 16oz chocolate milk + 1 scoop ON Vanilla Protein

[snice32]

Monday 2/23
2nd Wave of Wendler's 5/3/1 - 5/3/1

dyn flex

A. Military Press w.u. bar/8 75/5
w.s.
110/5
130/3
140/1
150/1
165/1 - old pr
170/1 - new pr

B. Pullups
1/2/3/4/1/2/3/1/2/1 - 20 total

C. Incline Rear Raises 5's 2x12

1 PWO: 2 scoops Dark Matter
2 PWO: chocolate milk + protein

I have decided to max out this week to see if I have realized any gains on Jim Wendler's 531 program. After this week is out, I'm shifting directions to prepare for my upcoming highland games season. The next program I am going to try is from an article that was posted on t-nation.com by Christian Thibaudeau's called "Behind the Iron Curtain". This will see a shift in my lifting from strength/reps to power.

[snice32]

Wednesday 2/25
2nd Wave of Wendler's 5/3/1 - 5/3/1

dyn flex

A. Deadlift
135/5
185/3
225/1
265/1
295/1
335/1
375/1 PR - still had more in the tank
400/1 PR

B. Abs
Russian Twists and Chops with 10# med ball laying on Physio ball

1 PWO: 2 scoops Dark Matter
2 PWO: chocolate milk + protein

Finally, it seemed like it was going to take forever to hit 400lbs on the deadlift. When I finished Maximum Strength (back in Dec) I pulled 370lbs and that was a struggle....took two attempts to get it up. This time I pulled 375lbs easily and then decided to go for 4-hundy. The past two months of deadlifting for reps and the iso-RDL's paid off big time. Now I need to turn this gain into more height with the 56 WOB.

[snice32]

Friday 2/27
2nd Wave of Wendler's 5/3/1 - 5/3/1

dyn flex

A. Bench Press
bar/15
75/5
105/3
125/2
160/1
185/1
210/1
230/1
245/1 current PR
255/1 new PR
265/0

B. Head Supported DB Row
45's 3x10

PWO: 2 scoops Dark Matter

Yeah baby! 10 pound PR in the Bench. Last December went for 250 and got stapled. What a difference 2 months can make. I'll max in the back squat on Monday, which will complete this program.

[snice32]

Monday 3/2
2nd Wave of Wendler's 5/3/1 - 5/3/1

dyn flex

A. Back Squat
bar/8
100/5
135/3
165/2
210/1
240/1
265/1
295/1
315/1 old pr
335/1 pr
345/1 new PR

B. Push Press
65/5
85/3
105/2
135/1
155/1
175/1
195/1
205/1 old pr
215/1 new pr

This was my last workout using Jim Wendler's 5/3/1 program. In just 2 short months I put 5lbs on my military press, 10lbs on my bench, 30lbs on my squat and 30lbs on my deadlift. With the highland game season fast approaching, it's time to work on some power development.

1 pwo: 2 scoops dark matter
2 pwo: chocolate milk + protein

[snice32]

Monday 3/9
Christian Thibaudeau's Behind the Iron Curtain program
http://www.t-nation.com/free_online_article/sports_body_training_performance/behind_the_iron_curtain

dyn flex

A. Power Clean 120x3, 145x3x3
B. Push Press 115x3, 140x3x3
C. Back Squat 205x5, 240x3x4
D. Lunges 135x5each
E. BB Row 135x3x5

1 PWO: 2 scoops Dark Matter
2 PWO: chocolate milk + protein

Only did 1 set of Lunges because I was already feeling the Back Squats. Didn't want to push too hard on the first workout.

[snice32]

Wednesday 3/11
Christian Thibaudeau's Behind the Iron Curtain program

dyn flex

A. Power Snatch from Hang 85lbsx3, 105x3x3
B. Bench Press 165x5, 190x3x5
C. Overhead Squat 85lbsx4x4
D. Incline Bench 140x3x5
E. Upright Rowing 45lbsx3x5

1 PWO: 2 scoops Dark Matter
2 PWO: chocolate milk + protein

Man, my legs were still sore from monday. Lots of creaking in the hips and knees.

[snice32]

Friday 3/13
Christian Thibaudeau's Behind the Iron Curtain program

dyn flex

A. Power Clean + Push Jerk 110x1-3 (1pc+3pj), 145x3x1-3
B. Front Squat 170x4x6
C. Military Press 100x4x5
D. Single Leg Squat from Box 2x5e bodyweight (subbed for Step Ups)
E. Kneeling Jumps 2x5 (subbed for Depth Jumps)

PWO: chocolate milk + protein

Knees weren't feeling so great so I subbed in some exercises that weren't as tough on the ol' body. Time for a couple days rest.

[snice32]

Monday 3/16
Christian Thibaudeau's Behind the Iron Curtain program

dyn flex

A. Power Snatch 85lbsx3, 105x5x3
B. Push Press 115x3, 140x5x3
C. Jump Squat 50lbsx6x6
D. Hurdle Jumps 2x20 (bodyweight)
E. Shrug 225x3x5

1 PWO: 2 scoops dark matter
2 PWO: chocolate milk + protein

[snice32]

Wednesday 3/18
Christian Thibaudeau's Behind the Iron Curtain program

dyn flex

A. Power Clean 120x3, 145x2x3, 165x3
B. Push Press 115x3, 140x2x3, 160x3
C. Back Squat 205x5, 240x3x4, 275x3
D. Single Leg Squat from 13" Box (bodyweight) 3x5e
E. BB Row 135x3x5
F. Some grip training

1 PWO: 2 scoops dark matter
2 PWO: protein + gatorade