Power quest of the confused

[gking]

Hello all ! I have been watching the board awhile . I have met many of the HG athletes that post here . I am 34yr old 5'7 234lbs . I have been throwing about 2 seasons now . I come from a bodybuilding background . I got tired of all the show no go and attitudes . And I had gotten to the point in my life where the competion bug had bit me hard . I do not have a track back ground . I was always interested in my Scottish heritage . So the HG seemed to blend both my passions. I have really changed my training this past season. I am training for power no longer what the mirror looks like . This is my confused journey :eek: to train for useful strength and power . Any advice would be appreciated . Lets power up . God bless .

I have kept a journal awhile but not here . Here is whats been done up to now.

11/14/08
Flat bench
warm up 225x10 , 285x5,300x4.5 almost locked out,280x5,280x4.5,250w/iron woody bands =270 @ top.
incline dumbell presses 70lbx8 3sets

lying power tri extensions w/barbel
5x115,7x95,7x95,7x95,
Lat tower tri extensions
8x80 3 sets

quick workout . First time done any bench in little over month . Felt real good.

10/18
push press behind neck
225x5 warm up,245x5,275x3,295x3 for a pr. Believe couldve done 4 , didnt want to press my luck. Sniffed amonia . What a rush .
Front military press strict 185x5,205x5,205x5
High snatch pulls from floor 225x5 3sets
barbel shrugs 225 w/50 woody bands 275 at top 3 sets
50 deg in weight room .Messed w/my asthma a little .
HIGHLIGHT ..25lb pr on pushpress for not 1 but 3 reps!

11/19
quick workout . no time 45 min

pause squats 5x225 ,5x245,5x315,3x375 all 5 sec pause at parallel xplode back up . Saw birdies last set
Leg curls 4x95

11/22/08
Speed day bench "first time messing w/westside speed day"
225w/band 25lbbottom50topx3 2sets 275 top
245w/band 25bottom50topx3 1set 295 top total
240wband 50bottom 100topx3 1set 340 top total
245 w/band 50b-100topx3 1set 345 top total
245 w/bands 50b-100 top ,25lb band bottom -50 top x1 1 set 385 top total
225 w/bands 50b-100 top,50lb top-25 bottom x2 1set 365 top total
315 no bands x2 suck
250 no bandsx3

11/26
first time doing seated military press in a long time .
8x135 warm
3x185
1x205
1x205
3x185
Dumbel presses
8x70,8x70,7x50w/25lbband
rear laterals
12x25,10x35,10x35
strict cable side laterals
10x30,8x40,4x50
Strict barbel shrugs
10x225,8x315,8x375,7x405
power shrugs
10x225,10x225w/100lb band=325top,10x275w/100lb band=375top

11/29Box squats .. First time doing these sat back on box relaxed hips slightly . Alot of time between sets setting up bands . Had to anchor couple sets of bands to plates and dumbels due to rack trying to turn over . Box was slightly below parallel. Rrest of day body totally taxed .
2x225 w/100band =325 top,
2x315w/100band=415top,
2x315w/100&50lb band=465top
2x315w/100&50&25lb bands=490top,
1x365w/100&50&25lb bands =540top ,
2x315w/100&50&25&25lb bands =515top,
6x315 no bands . Quick and easy . No belt or wraps last set .
Leg curls ,explosive from bottom
8x60,3x80,8x60

11/26
first time doing seated military press in a long time .
8x135 warm
3x185
1x205
1x205
3x185
Dumbel presses
8x70,8x70,7x50w/25lbband
rear laterals
12x25,10x35,10x35
strict cable side laterals
10x30,8x40,4x50
Strict barbel shrugs
10x225,8x315,8x375,7x405
power shrugs
10x225,10x225w/100lb band=325top,10x275w/100lb band=375top


11/29
Box squats .. First time doing these sat back on box relaxed hips slightly . Alot of time between sets setting up bands . Had to anchor couple sets of bands to plates and dumbels due to rack trying to turn over . Box was slightly below parallel. Rrest of day body totally taxed .
2x225 w/100band =325 top,
2x315w/100band=415top,
2x315w/100&50lb band=465top
2x315w/100&50&25lb bands=490top,
1x365w/100&50&25lb bands =540top ,
2x315w/100&50&25&25lb bands =515top,
6x315 no bands . Quick and easy . No belt or wraps last set .
Leg curls ,explosive from bottom
8x60,3x80,8x60

12/2 am
Roman chair situps bodyweight 3x10
russian twist on decline 10lb 3x10
Standing Russian barbell twist bar w/25 4x10
cable crunches 80lbs 4x10

12/2 PM
Hangcleans
warm up 10x135 , 5x225,5x225,5x225,5x245
1/2 m jog

12/3
park day
8lb med ball throw single arm alternating throwing from power position 12ft to basketball back board.
Threw 4x both arms ,rested 60 sec repeated ..felt good

8lb med ball throw behind the back for height and distance , After throwing ran to other side of court got ball repeated . 10min continuosly. ..felt good ,blended power movement w/cardio

med ball mule kick for height 9 reps 30sec rest . Focused on explosiveness.

20yd sprints pulling sled loaded 85lbs forward harnes around waist. (10 reps }down5 back 5 60sec rest,
same loaded w/160lb{10reps}
same back peddling {5reps}

Box jumps {actually onto the end of picnic table}jumped from 8inch box to ground immediately exploded up to table 33inch high
3 sets 3 reps .Bw
3sets3 reps holding 8lb med ball
could really feel the legs preloading jumping from small box to ground .

12/6
quick work out
pull ups wobble on wobble bar , varying grips
10xbw,10xbw,8xbw,6xbw

Lat pull downs to chin
8x190,8x185,8x165

speed dead lifts
warm up 225,325X5,375x5,425x5

Bent over dumbel rows
7x130 4 sets

Strict barbell curls
10x135, 8x155,7x145

Hammer curls
10x75 3sets

12/8
flat bench
2x315,2x345,1x360 "almost locked the 2nd" 4x300,3x275 w/50lb band =325 top
incline bench
6x225,4x245,4x225
bradford press 6x40 4sets
push downs
8x80,8x100,8x100

12/12
Lifted w/Marcus
push press
225x4,255x4,275x2,295x2,305x1 "almost locked out 2nd",275x4
power shrugs
325x6 4sets
Standing Russain barbell twist
8x85 4sets
Standing band crunches
4 sets
barbell twist thingy of pavells "felt like a pretzell "
35x8 3sets

12/14
Dynamic box squats
2x294,294w/60lbs chains top w=354, '' '', '' '','' '' , 2x294w/60lbs chains and 50lb bands top w=404,"same to box below paralell " , 2x294w/60lbs chain top w=354 , 2x294

9 total sets 1min rest intervals/ first time w/ chains

leg press 5x480, " " , 5x570
single leg press alternating 6x145, 3sets

Good mornings "explosively" 6x135 ,3sets
leg curls 6x60 3sets
leg extensions 6x100 3sets

12/17
Speed day bench
2x235 w/60lbs chains top w=295 6sets , 2x315 , 2x315w/30lbs chain top w=375
60 sec rest intervals

Incline bench 4x225,3x225,4x225,2x225
landmines alternating arms 45lb on bar x10,90lb on bar x5 , 80lbs on bar x 6
Skull Crushers 8x95,7x115,5x115
Push downs 10x90,7x110,3x140,6x100
Standing band crunches 85lbs of bands x3
standing side crunches w/the 56 4sets x 10

12/21
Deadlifts 3x405 "no belt or wrist wraps this set only ",2x460, 1x500 "using straps , pr "2x405 w/60lbs chains top w=465 2 sets
Lat pulldowns 8x190,5x205,8x195
one arm dumbell rows 5x115 3 sets
barbell curls 5x135,5x145,5x135,5x135
hammer curls 5x65 3 sets

1/3
30 min overhead anyhow press challenge at gripjunky's BIG LICK STRENGTH EMPORIUM
bdw 233lbs
10,10,10,10,10,12,11,10,3,10,10,5
111 reps in 30 min w/85% body weight =187lbs on bar
total work load 2 ton

20,757

1/8/09

Hangcleans2x225,2x250,265 miss ,265 miss "both sets almost hit,missed the catch couldnt get the wrist rolled back . also need to hit lower and wider stance . ,2x250,2x235,2x2355

standing russian barbel twist
5x90,5x90,5x100- These things are killers . I am gasping for air after each set . Should translate well into throwing .

one arm power deadlifts
5x85,5x155,5x155
Asthma bad .. Gotta go to the Dr. and get allergy meds and /or inhaler

1/9/09
Max effort 2 rep box squats / quick workout 45 min time restricted
3x315,2x405,2x445,1x465,1x405 w/60llbs chain =465 TOP , 2X385 W/60lbs chain=445 top"really quick and strong", 2x385 w/60lbs chain and 25lbs of bands=470 top " felt strong" 7 sets total about 45sec-min rest
This was the first time I have had this much weight on my back in a long time . Being new to box squats its the most I have ever done . Didnt use wraps . Used my new Shiek TK knee sleeves . Had no pain . These things are great !

Single leg presses on leg press mach "all sets done on Left leg inorder to address imbalance "
5x165,5x200,5x235

Leg extensions
5x100,5x120,5x150

1/10/09
quick simple workout .. had to go to work later
weighted jump rope
5x45sec all out gonna do this more often . good cardio and I hate distance running .
1 arm hammer winds alternating "10lb at end of pvc"
felt good to loosen up the shoulder joints and to help the hips remember the rotation . Made be burn to have hammer throwing practice.
Nautilus mach crunches
4x140
rotator cuff work w/ 10lb dumbell . need to get in the habit of doing these more often . With it not being a glory lift its hard to get into but the benefits are great . Also great to help rehab the reocurring shoulder problem i have .
Grip work , 1st workout w/my new cc gripers . Need to address my grip . Definetely a weak point . Have never really done any specific work . gonna be doing a strongman soon so gotta take care of that .
both hands
trainer 3x10
#1 4x6

[BillyS]

Good Lord you could have broken up some of that post there Captain Caveman!!!

[goergen1]

gking, welcome to the forums. Looks like we will get to see some good training.

[Matt V]

Good to see you on here Glenn!

[Bert Sorin]

Nice work Glenn! Thanks for posting! Man, you guys are strong, I am like little girl. Keep up the training and posting. Some good stuff going on here! Where's your first game?

[gking]

Wild Bill ! Your still kicking after the press challenge ,it took me about a week. Goergen , Matt , Bert thanks its great to be here . Looking forward to the online comraderie and feedback . Bert ,Thanks for the compiments . I've seen you throw . Your anything but weak bro .Your power is what I am striving for . My first exploit of this year will actually be a NAS strongman comp . Its a team event "myself and my partner" competing against other 2 man teams . This is my first strongman . I am getting pretty pumped . My first hg may possibly be minthill . If not it will be one I organize in Virginia . Laurel hill HG . Thanks again all for the welcome . Please feel free to critique my log . I need all the help I can get .

[gking]

1/14/09
Dynamic day bechpress . {.using accomadating resistance & assisted eccentrics}
65% of 1rm

set 1 3x245
set 2 3x260
set 3 3x260 +60lbs chain=320 top
set 4 2x260+60lbs chain & 50lbs bands =370 top “ couldn’t out run bands for 3rd rep.”
set 5 3x260+60lbs chain & 25 lbs bands = 345 top “scalled back to 25 lb bands to increase spead “
set 6 3x260+25lbs bands = 285 top “scalled back , losing 60lbs chain , stayed in spead range “
set 7 & 8 3x260 “straight weight no chain or bands , weight felt extremely light . exploded up “

Incline Dumbel press used 70 lbs w/ 15 lb bands looped over hands and bottom of bench = 85lbs top
8 reps x 3
This felt great . having to explode off the chest inorder to out run the bands . Should correlate well w/the stone put . These are keepers.
Tricep pushdowns -10x100,6x120,6x100
Out of time . … Need to dedicate more time to triceps next round .

1/15/09
Dynamic Day Deadlift {using accomadating resistance & assisted eccentrics}
60% of 1rm.

set 1-4 3x305
set 5-6 3x305+60 lbs chain =365 top
set 7 2x305+60 lbs chain & 25lbs bands +390 top “bands doubled over from one side of rack to other . This may actually increase the tension quite a bit . Sure felt like it . Big shock . Will count the bands doubled over in this fashion same as there regular tension . Better to underestimate .
set 8-9 Same as set 7 , but 3 reps .

Pull ups w/ bw 3x8

Lat pull downs 8x200x3,

Lat tower crunches 3x100

Quick workout about 50 min . Went to the Dr. earlier in the week and discussed some test results about the asthma symptoms that had been occurring . The conclusion was that I did have a mild form likely ever since childhood . That’s triggered by allergies .She gave some meds and an emergency inhaler . About my 3rd set of deads the asthma was triggered . I took a couple tugs on the inhaler and in cleared it right up . No trouble breathing the rest of the work out . Great to know that was the problem . And me not just out of shape .

[Ketch]

Hey Glenn,
This is BJ, we met at the Virginia Scottish games. Great to see your training is going well and I look forward to throwing against you again!
Keep killing it!

[gking]

Thanks BJ , Good to see you here . Your training is looking good also . I believe I saw some powr curls @ 225lbs . Thats some power . I enjoyed throwing w/ ya Northern VA. Hopefully again in future .

1/17/09
Attended a strength seminar at Wake Forest U . It was great speakers were ,
Jeff Dillman - Appalachian state Strength coach
Mike Srock-Byrnes High , SC strength coach
Mason Baggot - assist strength coach East Carolina
John Fitz- strength coach Catawba college
Dr.Ken Leistner- coach of everything strength
Jeff Connors-strength coach UNC
I was in heaven all day . These cats knew there stuff . Got to meet the legendary Dr. Ken . He is a catbird . One of the most approacable people I have ever met . He really hammed it up when I took some pics w/him . I would love to share a few beers w/ this guy and hear all the stories .

1/19/09
Shoulders
Rear delt raises / 10x35x4
side delt cable laterals /10x40,7x50,10x40,6x40
Front dumbell raises /8x35,7x40,7x40,7x35
Front military presses "sitting on 16 inch box" 10x135,6x155,6 1/2x 165
Shrugs "in the universal units bench station" 10x250x4
between rear lateral , side & front raises , superseted high & low crunches .12 sets total to burn out .
Didn't plan this work out well . Last minute thing . Thought I would make front military presses more interesting by sitting on low box . This took the push from my legs and hips out . Had a little more core involved to stabilize . Looking back . I should have done the pressing from standing . It would have been more sport specific to strongman and throwing . Other excercises were of bodybuilding style . Just felt like I needed them today .
COC grippers later tonight .

[gking]

1/22/09
Dynamic Squats to parallel box @ 65% of 1rm
3x325 for 3 sets “1st two sets felt slow , better on 3rd “
3x325 w/60lbs chain = 385 top ,for 2 sets
3x325 using 25lbs bands = 350 top ,”ditched the chain “for 2 sets
3x325 “no bands or chain” weight felt like it was lifting off shoulders , big difference from 1st set @ same weight”
8 total sets , about 1min rest intervals
Box jumps “25 inch box”
3 hops bw
3 hops holding 25lb dumbels for 2 sets
3 hops holding 40lb dumbels for 4 sets
7 sets 60 sec rest interval
Leg press
6x375
6x425
6x500
GPP Slab carry “250lb concrete slab”
Had to lean against pick up bed and slide it up on bed hoisted up from there and rested on Left shoulder . Held on left shoulder carried to end of drive way and back to truck . 110 ft total distance
Wanted to put on right shoulder and repeat . I was give out couldn’t do it . Maybe next time . At the end of work out this was grueling . May start doing these when I get off work in the am . I need to build up my GPP .

CCG later in evening

[gking]

1/23/09

Ply’o Push ups “Dave Brown inspired”
Exploding up to 16 inch boxes , feet resting on 10 inch box
6 sets 8-8-7-6-6-6
LandminesPushing all the way through and letting bar leave hand . Catching bar w/both hands quickly reseting and repeat . Lower body in power positon of shot/stoneput . Alternating hands .
45+bar=90lbs
4x10
High-low crunches
BW only
6xburnout
Standing side bends
Using the 56 “holding w/ hook grip”
4x10 56lbs

Very quick paced workout 45 min. But good.
Very ttle time had to go to a Burns supper to promote the Laurelhill Highland Games and Fest .

[gking]

The last 2 weeks have been a hell ride for my training . Work schedule , My kids being out of school due to weather and a back injury to boot . Have kept me pretty much out of the game . Here’s my workouts that have been scattered over the last 2 weeks . My back is feeling a lot better so hopefully I will be in the groove soon . So as Metallica says …..
Shoot me again I ain’t dead yet !

Date ?
Field day
15 yd sprints x 20
Over head shot throw x 15
8lb single arm med ball throws to basketball backboard 15throws alternating sides x 4

Date ?
Max effort Bench 90% 1 rpm
2x350 “straight bar weight”
2 x 335 “straight bar weight ,almost had 3rd rep”
3x325 “straight bar weight”
3x315 “sbw”
3x300”sbw”
3x285 –w/25lbs bands =top w 310lbs x 2 sets
Incline dumbel presses
6x70lbs w/15lb bands =85 top 3 sets
About 40 min time

Date ?
Zerchers superseted w/ crunches / hi-lows to burnout
5x225-2 sets
5x225 w/60lbs chain =285 top , 2 sets
Standing Russian barbell twist
5x90,6x90,6x90

Date ?
Max effort Deads 95 %
Not long into workout had back injury . Due to stupidity . Don’t go into heavy weights when lacking for time . Your mind set needs to be right .Not on what you have to do later after the workout . My Dumb A$@ should know this after this many years

2/5/09
First workout back after injury . Took about 4 days off .
Strict front military presses
10x135,3x205,5x185,8x165
Strict Rear lateral raises
10x25,10x35,8x45
Strict Side lateral raises
10x35,10x35,8x40
Front delt dumbbell raises
10x35x3 sets
Trap shrugs in universal mach “slow & strict “supersetted w/ crunches holding 25lb plate to burn out .
10x250,10x270,10x270,10x290,10x290
Leg raises
3xburnout

2/6/09 after waking and before work

Stoneput practice 30 throws

2/7/09 after waking and before work
This little workout was done w/ my 8 yr daughter . She tried to keep up w/ me using her new Hannah Montana jumprope .I won ! She got mad and vowed vengeance . She rolled the med ball back to me after each throw . She got a good work out to . It was great to be outside together and do something fun . Its been to stinkin cold the past month . So it was our 1st time out in awhile.
Jump rope – double hops to miss , 4 sets , alternating leg hops to miss 3 sets , single leg hops to miss 3 sets both legs

Standing med ball kick for abs 20 rep

2/8/09 after waking and before work
Rotator cuff work
Hammer drill rotations using chain 20lb

[gking]

2/10/09

Hammerthrow practice 15 throws. Didn’t bother measuring distance but doesn’t look to much less than end of last season .
Dynamic day bench 55% 1rm
3x220-2 sets
3x220w/50lbs bands=270top
3x220w/100lbs bands=320top-2 sets
3x220w/150lbs bands=370top
3x220w/50lbs bands=270top
3x220
8 total sets . All felt great . Really quick and explosive
Cable cross overs from bottom pulleys
8x50,8x70,8x70
Cable crossover from top pulleys
8x90x3
Skull crushers
8x105,8x105,8x115,4x125,4x115
Cable pushdowns
8x90x3

2/11/09
Max effort box squat about 90%
Warm up no belt or wraps ,but to ankles 10x225 , 8x315
Squats to paralell box w/ belt
3x410
3x410w/25lbs bands=435 top for 2 sets
2x425 w/25lbs bands=450 top
3x385 to below parallel box for 2 sets
Leg xtensions supersetted w/ cable pull thru’s
Xtensions 10x110,6x130,4x140
Cable pulls 10x100,10x120,10x140

Leg curls
6x80x3

2/12
Active recovery
Step ups w/ stretch bands over shoulder and around feet .
5x10 alternating
Rotator cuff work
Calf work

[gking]

2/14
Traveled to the Fatbacks house of pain and trained the strongman events . This was a great shock to the system . I will be doing a team strongman in Roanoke VA come march . My friend and I were able to train together for the first time practicing the team axle deadlift and team tire flip . These were very interesting if one mans timing was off the other was gona have to work xtra hard .
Yoke walk about 50ft down driveway . 1st walk 750lbs . Made it to end w/ sitting down .
Same on 2nd had to sit down close to finish then pick back up and walk finish .
3rd walk was w/ 850lbs . Partner carried as far as he could then I picked up and done the same . THis will be the format for the comp . In all that round I carried intermittinly about 64ft .
Everything was screaming .
Static hold for time using farmers implements 250lb per hand . Best time was about 50 seconds .
Team axle deadlift . Using fat bar loaded to 920 ? Partner and I got about 5 reps . This was tuff . If one man came up faster alot of weight was put on other .
Last was stone loading to about 53 inch pedestal . This was my first time touching the atlas stones . First 3 sets were w/ a 285lb stone . Felt good after getting technique . Next up was the 320lber I had 3 attempts all very close . I was wearing a loose thermal shirt . When I came up the stone would pull and stretch the shirt down making me lose it . In March I will need to wear a really tight shirt .

[gking]

2/16
forearms shredded of skin and bruised beyond belief from Sundays stone lifting . Kinda cool looking . Its freaking everyone out .
Core strengthing
Low cable hammer twist alternating 10x100x4
Situps bw to failure 4 sets
Standing cable crunches 10x120x4
Low pulley caber curls 10x100,10x120,10x140,10x160

[gking]

2/18
quick workout before work

Jumprope all out 60 sec burst 4 sets
hammer winds w/ the 22 focused on staying relaxed and long
coc t warm up
coc #1 3x4 both hands, 3 sets squeeze and hold , about 30 sec each .

[gking]

2/19
Dynamic Dead 50% 1rm
2x250x2
2x250 w/ 60lbs chain 310 top
2x250 w/60lb chain and 25lb band x 2doubled over = who Knows w/em doubles . Felt heavy as he@#
2x250 w/60lb chain 310 top x3
After taking bands off I had an immediate compensation on next set . I almost believe I could have cleaned the weight it came up so fast .

bent over one arm dumbell row 8x150,8x160,8x160
Lat pulls to chin 8x150,8x160,8x160

Camberbar Good mornings exploding to toes 10x135x3
Great workout . Didnt know if I could get the dumbell rows but all were good w/ no momentum from legs

[gking]

2/20
Very quick workout . Had alot of last minute family stuff to attend to . So Decided to try something a little different . West side speaks of max effort but not always w/ the same type bar etc . So I decided to try to do max effort bench w/ a 6 inch cambered bar . I was able to bring the bar about an inch deeper than the chest . The shape of bar also added to instability . These were a nice change of pace , But it made me remember an old shoulder injury later on when the doms kicked in . So I doubt these will be coming back around anytime soon . I like my shoulder not hurting during throwing season :)
4x225 , to get the feel
2x275
2x300
2x300 w/20lbs chain =320 top x3 sets
2x300

incline cable flys
4x80x3

coc later that evening trainer & #1 . Did 3 rep 5 sets . To finish static hold . about 35-40 sec both hands . Trying to get ready for max hold @ strongman comp in march

2/21
after waking from sleeping all day due to working 12 hr night shift did a little work for gpp and trying to get back into throwing groove . Had very little time before needing to get ready for work again .
1 turn drills w/ the 56 x8 " these felt awful , my co-ordination is in the tank . I will be so glad when warm weather is here on regular basis . I miss my field days and throwing
line drills w/ 28 10ft x 6

[gking]

2/25
quickie
Worked core w/ standing band crunches
Hammer winds w/ chain

Zerchers w/cambar bar starting from low pin
3x225 ,3x235,3x245 w/30lbs chain 275 top

[gking]

2/28
behind the neck push press
2x225x2 for warm up

90% of 1rm
2x270x3
Hadn't done these in awhile and could tell . Didnt feel to snapy .

strict front military press
4x185x3

High pulley front delt raises
8x40x4
these are new . I liked the stretch and different range of motion .

Cambar bar shrugs
8x315x5

Lat pulls to face
120lbs to burnout 5 sets

[gking]

3/1
Dynamic Squat 50% to below paralell box on foam
2x250x3
2x250w/60lbs chain =310 top x 2 sets
2x250w/50lbs band=300 top
2x250w/100lbs band=350 top
2x250 w/150lbs band=400 topx 2 sets
2x250 no bands or chain

Front squat jumps
2x185x4

Dynamic Deads w/ cambar bar
1x250x2
1x250w/60lbs chain =310 top
1x250w/60lbs chain=310 top standing on 5 inch box x 3 sets

Single leg low pulley mule kicks
8x70x4

single leg low pulley front kicks
8x70x4

[gking]

3/2/09

Max effort bench 90% of 1 rm
2x350,1x350,2x340,315 w/ 50lbs bands for a miss , 2x315x2

Incline Dumbell press superset w/ incline low pulley tricep extensions

10x70x4

tricep exten
120lbs to burnout 4 sets

tricep push downs
8x100,8x90,8x90,8x90 varying width grip
I was toast after this work out .

[gking]

3/5
Traveled down to Basset Va and trained w/ Strongman & NAS Virginia state chairman Patrick Rodgers at his gym "The fatbacks powerplant "
I was a little concerned to do a dynamic lower body workout due to doing on about 3 days prior . But I thought I would be recup enough and like they say when in ROME . I always love training there . Pat will give you feedback when your not using the right form . By giving a few explenatives :eek: :) LOL . Also you always leave w/ a pr in something . You end up doing things you never imagined you could . Pat , myself and another guy working rapid fire when one would finish the other jump in immedeatly . We started out w/ the following
Dynamic squat in the monolift using handled squat bar . "handles like a safety bar w/ out the weight distributed in front ". I used shoulder width stance .

2x135 w/100lbs bands=235 top for 2 sets
2x135 w/100lbs bands & 120lbs chain =355 top for 2 sets
2x225 w/ 100lbs bands & 120lbs chain =445 top for 2 sets
This was out of my usual range but I still had really good speed . I think it was the adrenaline from not wanting to be embarased . Pat used about 90lbs more each set :eek: .
Then we brought the feet in closer then shoulder width My sets are as follows
Bands off and kept chains
2x225x3 w/120lbs chain =345

On to deadlifts . This wasn't exactly in my dynamic range but I wanted to see if I could keep up w/ the other guy that was there other than Pat and I did . This was the 1st time in about 8 months I had done more reps than 3 .
5x320
5x350
5x400x2
5x435
5 total sets . All were very explosive . Pat pointed out that when I reach the top I am not following through w/ my hips or giving that slight lean . After he pointed this out I started doing it and my low back started to hum . This simple technique change should help my wob.

Next up was bent over one arm dumbell rows . My best effort ever was about 150lbs per arm for six reps . The other guy was working toward breaking his pr . So the competitive juices flowed . I wanted to atleast tie him . Here's the malay which ensued .
all done w/ slight hitch w/ legs
8x120
8x140
8x160
8x175
21 reps x 200lbs w/Right arm , could only get 11 rep w/ Left
This was the ultimate PR for me and the other guy pr'ed by about 6 reps .
At the end of this I thought the n.o xplode I had drank pre workout was getting ready to xplode back up !!!:eek:
I must admit I would have never tried that much weight or that many reps alone in my dungeon . Oh , w/ the 200lb dumbell Patrick totaled 30 reps on his right and 22 on his Left . Which by the way just had the cast taken off 3 weeks ago from having his bicep tendon reattached . The man is a true beast . Go to www.fbxpowerplant.net to check him out !

[gking]

3/6
Went to the park . And did standing throws from power position w/ the shot . Had about 16 throws . All went further until the 15th throw .
I have really got to film my self throwing the shot/stone . I can braemar further than I can glide it . From the glide if I build good speed I have to fight to hold onto it and end up not hitting the power position correctly so then the momentum I built up gets lost .

3/7
Went to the park to enjoy the beutiful evening . I had about an 1 1/2 hr to play before having to go to work . I wish this weather would stay . Maybe not much longer .
This was one of the 1st occassions I got to play w/ my new pulling sleds . I love it . There so versatile . I started out w/ what I thought was going to be a low intensity recuperative workout . Well , the 100lb plate I brought proved to be more challenging . Especially w/ it trying to dig into the damp earth.

6x50yds w/ 100lbs on sled . Belt around waist . Long quick stride "no run"45 sec rest intervals
7x20 yd Sprints w/ 45 lbs .Belt around waist , focused on speed , stride length and high knee's
45 sec rest intervals
After these I was about wiped . Took a 10 min break while straping the sled back to the top of the cherokee and putting the plates up . Then practiced hammer w/o the spikes . Didn't measure throws. Just focused on staying long and trying to go further than previous throw .Had about 10 throws. I didn't feel that powerfull , I was too wiped out from the sled .

[gking]

3/11

standing throws w/ the stone , roughly 16# for 15 tosses
kept on the low intensity side . Didn't want to do to much , I wanna keep as much in the tank for this saturdays strongman as possible . I hear the weather is supposed to be awfull :eek: Wouldnt you know it . The weekend I work its about 80 deg . and the one I am off its supposed to be about 45 w/ mixed precip . O well . We will survive . :)