Schuna's Training Log

[schunajm]

I'm a newbie here on grib-board, decided to join some of my training partners on here (Matt Brouse & Mike Caruso).

Training Log

040708

Cleans:

185 x 4, 225 x 4, 245 x 3, 265 x 3, 285 x 2

Deadlift (8 in. Standard):

405 x 3, 435 x 3, 465 x 3 x 3, 405 x 3

-This was a deload week, been working 18 in. pretty heavy lately, and needed to mix it up.

Stones:

225, 230, 240, 280 @ 66", 60", 54", 48"

230, 240, 280 @ 60", 54", 48" (All one-motion)

340 x 2 x 2 @ 48" (Needed some strength work after the two series)

-Felt good today, my back is nice and fresh even considering the high volume and high intensity pulling we've been doing lately. Tweaked medial aspect of knee a few weeks ago (I think Sartorius insertion) and was the first stone workout I've done in several weeks. The time off may have done me more good than I probably thought.

John

[carusom1]

Jonny

good to see you posting. This will be nice to follow and see your feedback on the training.

Nice work today on the stones!

[zemkebs]

Is this the same John Schuna that went to Eau Claire? Just wondering... I'm a senior at UWEC and remember a John Schuna.

[schunajm]

Is this the same John Schuna that went to Eau Claire? Just wondering... I'm a senior at UWEC and remember a John Schuna.

Yes that's me.

[schunajm]

Training Log

040808

Split Jerk (Axle):

177 x 2, 217 x 2, 242 x 2, 262 x 2, 277 x 2, 292 x 1, 302 x 1 (Miss)

Standing Military Rack Lockouts (Axle):

197 x 4, 217 x 3, 227 x 2, 217 x 1, 197 x 3

Pull-Ups:

3 x 8 x Bodyweight

DB Row:

115 x 6, 115 x 2 x 8

Cheat Hammer Curls:

70 x 8, 75 x 8

DB VMO External Rotations:

40 x 2 x 8

First time I've gone that heavy on overhead movements (Jerk) in 3 years. Felt good, just need my core to get used to supporting the weight overhead. Need to emphasize tricep lockout strength, seems to be lagging behind. Hands are callused really bad from heavy farmers this last weekend, really need to grind them down. I think my overhead is coming around though.

[Matt Brouse]

Good work, my man, I must have missed you today. Went in later.

[carusom1]

292!!! Sweet!

I'm curious how the split stance with the log will go?????

[schunajm]

Training Log

041108

Bodyweight - 231

Yoke:

330 x 40 ft, 420 x 40 ft, 510 x 40 ft, 600 x 40 ft, 750 x 80 ft

Speed runs - 650 x 40 ft (meant to go 80 but got going too fast and dropped it)

650 x 80 ft (Mike took time at 60 feet - somewhere around 12 seconds)

Holds - 830 x 30 sec.

Farmers:

165 x 160 ft, 215 x 160 ft

Speed runs - 215 x 80 ft (10 sec)

235 x 80 ft (10 sec)

Leg Curls - 3 x 6 (just wanted to get some concentric hamstring work in)

Tough Yoke workout but hit big PR's. Tried new Inzer knee sleeves that Mike gave to me. Good stability, but messed with my stride a bit, definitely helped solidify the lower leg for the heavy yoke though.

[schunajm]

Training Log

041208

Log Strict Press:

132 x 4, 172 x 4, 172 x 4, 182 x 4, 192 x 3

Log Jerk (Slightly staggered start, just feeling it out):

192 x 4, 172 x 5

T-Bar Row (Neutral Grip):

160 x 6, 160 x 6, 160 x 6

Push Up Lockouts:

BW x 10, BW + 45 x 8, BW + 90 x 8

Cheat DB Curls:

65 x 8, 75 x 6, 70 x 8

Band Tricep Pushdowns:

Green x 10, Green x 10, Green x 10\

Laid back a little bit today. Want to hit a big press day on the Axle tuesday and work some dynamic stuff on the Log next thursday before I go to Chicago for the weekend. I think the staggered start on the log will help me stay back on the initial dip and may make it easier to drop into the Jerk for the catch. I think if I emphasize it too mcuh (too much of a split to start), I'll lose some of the power from the leg drive. I think it'll work though.

[schunajm]

Training Log

041408

weight -232 lbs.

Deadlift (18 in.):

485 x 3, 550 x 2, 540 x 3, 585 x 1, 570 x 2, 640 x 1

Stones:

225 @ 66", 230 @ 60", 240 @ 54", 280 @ 48" (2 sets, no tacky, two hand slap)

230 @ 60", 240 @ 54", 280 @ 48"

Cable Pull throughs:

250 x 2 x 10

Deadlift went well today. 640 very fast. Two-hand slap went well on stones as well. Seem to be making good progress.

[schunajm]

Training Log

041508

weight - 232 lbs.

Axle Strict Press:

167 x 4, 182 x 3, 192 x 2, 202 x 3, 222 x 3, 177 x 5

Pull-Ups:

BW + 10 x 5, BW + 20 x 5 (2 sets), BW + 20 x 4

Lockouts:

205 x 3, 225 x 2, 205 x 3 (gassed out)

DB rows:

3 x 8 x 115

DB Skull Krushers (Neutral Grip):

3 x 8 x 40

Face Pulls:

2 x 10 x 50

Cable External Rotations:

3 x 10 x 30

Shoulder was kind of sore after. I'm gonna take it easy on pressing and overhead stuff thursday before I head to Chicago. Overhead strength is definitely coming around.

[carusom1]

Overhead strength is definitely coming around.

That great man, good stuff!

[easyWeight]

James mentioned you were posting here....thought I'd check it out. I'm jealous, that's some awesome OH man! Comp should be no problem.......

Axle Strict Press:

167 x 4, 182 x 3, 192 x 2, 202 x 3, 222 x 3, 177 x 5

[schunajm]

Training Log

041708

weight - 233

Back Squat:

225 x 4, 315 x 4, 405 x 4, 455 x 4, 2 Drop Sets - 405 x 5 reverse band (405 at top, 310 in the hole)

Log Cleans:

172 x 3, 262 x 2, 272 x 1, 272 x 1, 282 x 1 (15 sec hold at top), 282 x 1 (15 sec hold at top)

Farmers:

165 x 80 ft, 265 x 80 ft, 315 x 80 ft,

Speed Run - 255 x 80 ft

T-Bar Row:

180 x 6, 185 x 6, 205 x 6

Leg Curls:

2 x 6 x 150

Band Tricep Pushdowns:

3 x 9 x 2 purple bands

Cheat Hammer Curls:

3 x 8 x 70

The one less day off made a big difference with the farmers, very tough.

[jwdeff]

The one less day off made a big difference with the farmers, very tough.

Maybe it was the fact that you did a ridiculously heavy farmers that made it tough.

Nice job.

[Matt Brouse]

Also, you did all this before I got out of bed. Probably before James did as well.

[carusom1]

315

I hate you!

[schunajm]

Training Log

042108

weight -235

Atlas Stones:

225 @ 60", 230 @ 54", 240 @ 48" (2 sets)

230 x 5 (Front Squat with Stone)

Deficit Deadlift:

4 x 4 x 365

Snatch Pulls:

4 x 135, 4 x 185

Stretch

[Matt Brouse]

Did you see this thread?

http://www.gripboard.com/index.php?showtopic=25937&hl=

I'm guessing not, because you're not an internet nerd.

[schunajm]

Training Log

042208

weight - 234

Split Jerk (Axle):

177 x 2, 217 x 2, 257 x 2, 282 x 1, 302 x 1 (Miss), 297 x 1, 267 x 2

Pull Ups:

3 x 3 x BW + 45, 2 x BW + 70, 1 x BW + 70

DB Row:

3 x 8 x 115

Band Tricep Pushdowns:

3 x 10 x 2 Purple

Standing Abducted Internal Rotations:

3 x 10 x 20

Yes Matt, that's standing internal rotations. Picked it up from this last weekend. Although we do all the internal rotation work, the subscapularis (internal rotator - rotator cuff) tends to get neglected and falls into disuse, this is the only way to really isolate it, according to Cressey.

My shoulder is questionable right now, I need to back off and perhaps cut out the heavy overhand grip pressing. The neutral grip presses give me a pinching feeling in the front of the shoulder, but overall they don't tear me up nearly as bad. Gonna have to try some different restorative means to try and get the damn thing to heal.

[Matt Brouse]

I've often wondered to what extent the four rotators are are worked respectively. Which are more dominant. Should look into it...

[carusom1]

I've often wondered to what extent the four rotators are are worked respectively. Which are more dominant. Should look into it...

Yes

John-

I will bengay your shoulder if you bengay mine

[schunajm]

I've often wondered to what extent the four rotators are are worked respectively. Which are more dominant. Should look into it...

Yes

John-

I will bengay your shoulder if you bengay mine

You got it

[schunajm]

Training Log

042508

Weight-232

Yoke:

240 x 80 ft, 420 x 80 ft, 600 x 80 ft, 650 x 80 ft (12-13 seconds), 690 x 40 ft

Farmers:

165 x 80 ft, 215 x 80 ft, 260 x 80 ft (10 - 11 sec), 260 x 80 ft (10 sec - good pick)

Front Carry:

420 x 40 ft, 510 x 60 ft

Sled Drag:

Sled Full of 45's x 40 ft., Sled full of 45's + James x 40 ft

Light Stretch

[schunajm]

Training Log

042808

Weight - 232

18 in. Deadlift:

470 x 3, 505 x 3, 570 x 2, 630 x 1, 675 x 1, 700 x 1 (miss), 685 x 1, 495 x 33

Axle Cleans (Double-Over, Traditional Clean):

117 x 3, 167 x 2, 217 x 2, 242 x 2, 252 x 2, 262 x 2

Leg Curls:

3 x 10 x 100

Dead went well today, made a run at 700 but just came up a bit short. Really tired and taxed after the workout though. Although the cleans were relatively easy, surprising after the heavy loading from the deads.