The American Guido!

[carusom1]

070914

Bench:

4 x 4 x 405 pause

Incline:

325 x 5

375 x 5

405 x 4

Snatch Grip Pendlay Row:

2 x 8 x 315

BB Strict OHP:
2 x 6 x 240

2 x 2 x 340

Rower:

6 x 250m x 1 min rest

Treadmill:

8 min, 2% incline, 3.7mi/hr

[carusom1]

071114

OH Squat

BB Hip Thrust

Front Squat:

3 x 6 x 365

3 x 3 x 455

pause

3 x 6 x 355

rapid fire

2 x 5 x 275

Snatch Grip High Pull

Treadmill

071214

Neutral Grip Pause Bench:
football bar
3 x 3 x 405

Snatch Grip Pendlay Row:
2 x 8 x 325

BTN Strict OHP:
5 x 5 x 250

Planks:
1 min front, side, side

071314

Yoke:

Spy's, brutal

3 x 680 x 100ft

Farmer's Hold:

2 x 30s x 305

2 x 30s x 255

Stones:

doubles

200, 240, 280

[carusom1]

071514

Bench:
4 x 5 x 395 t-n-g
3-board
425 x 2
465 x 2
505 x 2
all fast and easy

Seated Hammer Strength Row:
prone grip
3 x 12 x 225 per hand

DB Row:
3 x 10 x 150

Rower:
4 x 250m (57s) w/ 45sec rest

Plank:
1min front, side, side

[MattM]

Some scary heavy and solid work Mike! You're killing the off season so far! I'm also loving all the fun-running you've logged

[carusom1]

Thanks, Matt. If the back troubles go, then I'm good...

071614

Behind the neck dumbbell tricep extensions, standing:
Light weight- 20 lbs hold a 2-3 second stretch at the bottom. 3-4 second concentric, reverse immediately back down, 3-4 second eccentric. 8 repetitions, 2 sets.

Prone rear delt flyes- face down on a bench, 15-20 pounds per hand, hands pronated so that the thumbs are pointing down and the dumbbells are touching the ground. Arms outstretched. Slow ascent, hold arms to side, retract scapulae at the top. 2 second hold, descend. 3 rounds of 6-8 slow repetitions.

Cuban rotations:
bar x 10 x 3

DB pullovers, superslow:

80 pound load- 2 sets of 12, 4-2-4-2 cadence

This was really tough -- had to take a break both sets.

Rower- 500 meters, slow and steady, focusing on keeping your heart rate down. This can become one pull every few seconds if your heart rate begins to get too high.

Shoulder dislocates- large towel- 3 rounds of back and forth for 30 seconds.

Rower- 500 meters, again, VERY slow and relaxed, almost leisurely pace.

071714

-Overhead squat:
bar x 10
95 x 10 (3 sets).

-Barbell hip thrusts:

315 x 2 x 8, 5 second hold at the top with neutral spine

Deadlifts:
700 x 1

chalk only / no belt no straps, not bad
Paused deadlifts:

Pull up to knee level or sticking point, pause for 0.5-1 seconds, resume pull:
600 for 5 singles

First time ever doing these. I was very worried at first of blowing out my back but it really teaches you to stabilize.

DB swings:

4 x 15 x 75

071914

DB swings:
3 x 5 x 80

Keg Toss:

lots of sets, last one was...

23lb / 23lb / 28lb / 28lb / 28lb / 33lb / 33lb over 16.5'

13.5 sec

Took a few sets to get my rhythm down. Need to get some heavier pony kegs

Medley:
50' course- 100lb sandbag, 505lb yoke:

5 rounds:
-Fast yoke walk down, quick feet
-jog back
-Sandbag carry down
-easy jog down and back.

Time each round. Take plenty of rest between. Effort should be:
Round 1: 6/10
Round 2: 7/10
Round 3: 7/10
Round 4: 9/10- 15.6 sec
Round 5: 5/10- easy

072014

Suitcase deadlifts:
175 x 10 x 2 per hand

Crab walk- resistance band- 8 steps each direction w/2 second hold at each step. 3 back and forth runs.

Overhead lunges:
bar x 8 per leg x 3 sets

Stones:

over 53"

300 x 4

360 x 4

2 x 2 x 360

Edited July 21, 2014 by carusom1

[carusom1]

072214

Flat bench:
405 x 3 x 3- tng.

Close grip bench press:
425 x 5
440 x 5
445 x 5

Seated hammer strength row:
235 per arm x 3 x 12


Burpee pullups- 4 x 5 (5 sec eccentric)

Row:
250 meter easy warmup.

3 more rounds of 250 with the following targets:
-53 seconds
0:45 rest
-52 seconds
0:45 rest
-47 seconds

Planks:

side / side x 2 x 1 min

Ab Wheel:

2 x 12

[carusom1]

072414

Barbell hip thrusts:

345 x 2 x 8, 5 second hold at the top with neutral spine

18" Deadlifts:
875 x 1

went to 925 and felt the same "pop" from my erector that happened 6 weeks ago. Ugh

Conditioning- 17:00 incline walk, 16:00 pace, treadmill set to 2% incline. Lower pace @ 10:00 mark.

072714

close grip bench:

2 x 3 x 415

Dead Bench with 1 sec hold at top:

6 x 4 x 365

BTN Strict Press:

5 x 3 x 280

072814

Ruck outdoors- 80# pack, 40 minutes.

073014

Flat bench:
485 x 2 x 2
Two board:
540 x miss
Three board:
540 x 2
550 x 2
The pressing I did Sunday really affected me here. Barely got the reps in.

Strict OHP:

2 x 8 x 225

Snatch grip pendlay rows off 6" blocks:
5 x 5 x 315 strict
This was suprisingly more difficult than off the floor. Also, this about what the lower back could handle today.

Seated hammer strength row:
225 per arm x 14
Four sets

Jump pullups, slow eccentric
2 x 9 each set in ~1 min
The eccentric was getting fugly by 9 reps.

Row:
250 meter easy warmup.

4 more rounds of 250 with the following targets:
-58 seconds
0:45 rest
-55 seconds
0:45 rest
-9/10 effort (43 sec)
0:45 rest
-Easy cooldown 250m

[MattM]

What do you think keeps causing that erector to tweak? I like all the conditioning work!!

[strongman1]

I hope you get that erector back to 100% asap!

Lot's of variety lately, good stuff-

[carusom1]

Thanks, Matt and Kelly. I'm not sure what's going on. My guess is that it's a superficial minor strain of the left multifidus at the hip attachment; only happens with an elevated deadlift. I'm doing daily isometric contractions trying to activate the multifidus on that side with a very short extension ROM. We'll see...

073014

Kettlebell around the worlds- 55# KB, 10 loops each direction, 3 sets each way. These might be a challenge behind the back.

Sled pull / shuttle run.
-+180 pounds (sled pull) x 50'
-50' jog back to start, touch ground (a la shuttle runs)
-50' jog back to sled.
-+180 pounds x 50'

080114

Overhead squat:

-

bar x 10
Snatch balance- not to full depth- figure a half squat at most- 2-3 second pause at the drop.
95 x 2 x 3
145 x 1 x 5

-Barbell hip thrusts: 345 x 2 x 8, 5 second hold at the top with neutral spine

Deadlift:

425 for a bunch of singles and doubles

feeling out the back -- okay, not great

080214

Hip warmup:
KB swings:
55# x 10- SLOW
95# (DB ok) x 12 x 2- hard drive with hips/glutes

Barbell hip thrusts:
225 x 6
275 x 5 x 5, 2 second hold at the top.

Main conditioning today- light carry medley:

50' course- 250-300lb keg, 640lb yoke:

5 rounds:
-Fast yoke walk down, quick feet
-jog back
-keg carry down
-easy jog down and back.

Strict Log Press:

7 x 4 x 280

short rest

[carusom1]

080414

80lb Ruck x 30min around downtown D-town

080514

SS

Overhead Squat w/u

Bench:

2 x 3 x 445

2-board:

540 x 2 (PR)

540 x 1 (missed grooved the 2nd rep)

3-board:

3 x 1 x 565 (PR)

Half kneeling Landmine BB Press:

3 x 5 x 90

awkward, tough on core

DB Rev. Flye:

4 x 15 x 25

Snatch-grip High Pull:

2 x 8 x 185

Jump Pull up:

slow eccentric

2 x 10

Rower:

1250 meters in just over 5 minutes. The farthest I've ever gone on this, I'm becoming an endurance athlete.

[MattM]

They say strongmen make the best crossfit-ers

[dpc]

Or maybe cross fitters make the best strongmen?

[carusom1]

I have been doing a lot of kipping and hand walking in my spare time.

080814

SS

Log Strict Press:

370 x 1

380 x 1

405 x 1

3 x 3 x 300

Hold:

3 x 14sec x 500

BB Strict Press:

185 x 30

25 strict, 5 push

Snatch Grip Pendlay Row:

knee height

3 x 8 x 225

Plank:

front x 75 sec PR

side x 75 sec PR

side x 75 sec PR

[MattM]

Mike! This is INSANE overhead strength and strength endurance!! 405 was lightning quick... I think it's a god idea to put more videos like these out there, sometimes it's amazing to see just how easy you manhandle these huge weights.

[carusom1]

Thanks, Matt. I'll try to get more vids out there.

081014

Yoke:
55'
190, 370, 550, 730, 850, 950, 950, 730
both runs with 950 around 13 sec. slow, core was beat from holds on Friday
Hold:
950 x 45sec PR

Rope Hang:
3 x 30sec

Jump Rope:
3 x 100

[carusom1]

081114

Ruck 80lb sack

30 min

081214

Floor Dead Bench:

2 x 3 x 445

475 x 2 PR

these are tough

Hip to hip landmine rotations- 3 x 12 x 100

Log Row:

sets of 5

245, 265, 275, 295, 305, 315


Jump pullups- 2 sets of 10

081314

Snatch grip Cuban rotations- 3 sets of 8

Kettlebell around the worlds- 55# KB, 10 loops each direction, 3 sets each way.

Sandbag / shuttle run.
-250 x 50'
-50' jog back to start
-50' jog back to stone
-250 x 50'

5 sets (25 sec)

081414

-Overhead squat:
bar x 10
135 x 8 x 2

-Barbell hip thrusts: 365 x 2 x 8, 5 second hold at the top with neutral spine

-Axle deadlift:
625 for 3 singles. Back was still tender.

-Front squat:
4 x 5 x 385

081514

Log press:

push jerk
380 x 2 singles
315 x 3 x 3, two second hold in the rack, two second hold at the top

Single handed KB arnold press, standing-
97 x 3 sets x 8 reps

Turkish get ups:
55KB x 10 per side.

Plank:
90sec front, BW + 45

side 80sec

PRs

EASY 1500 meter row, 6/10 effort distance PR

081714

Giant DB Clean and Press:
3 x 4 x 195 (2R, 2L)

Farmer's:
245 x 50', shuttle run, 245 x 50' w/ 20sec hold
2 sets

Back was destroyed from moving 2 tonnes of equipments yesterday by myself. Had to back off a little today.

[carusom1]

081814

80lb Ruck x 40 min

081914

SS

Overhead Squat

Incline Bench:

up to 455 x 1 PR

2 x 4 x 340 pause

Push up / BB Tri. Ext.:

10 / 185 x 5

5 sets

Pull up:

10

Jump Pull up:

negatives

10

Rower:

2000m in 8:45

distance PR

[carusom1]

082014

Conditioning

Prowlder, Sled, Bike, Ruck

082114

Overhead Squat

BB Hip Thrusts

Couldn't squat, adductor was acting up again.

Shrugs:

2 x 12 x 805

Deadlift:

worked on form and speed with 405 for a ton of sets (back is still a little tender when I sprained it, ugh), and dimel deadlifts.

082214

SS

Log Press:

230 x 7

275 x 6

3 x 2 x 320

345 x 2

Planks:

front BW+45 x 1:45

side x 90sec

PRs for time

Conditioning:

Prowler / Sled / Football Sled

082414

Giant DB:

135 x 6 R&L strict

160 x 5 R&L strict

185 x 4 R&L strict PR

4 x 2 x 210 R&L

Yoke:

all 55ft

800

900 (10.7sec)

800 (6.8 sec)

800 (7.2 sec)

Hold:

1000 x 45 sec

Conditioning:

Sled / Prowler / Football Sled

3 sets, heavy

[carusom1]

082514

Ruck 80lb 30min

082614

DB Bench:

3 x 10 x 140

BTN Pulldowns:

sets of 12

120, 130, 140

Seated DB Ext. Rot.:

3 x 12 x 40

DB Upright Row:

3 x 10 x 55

Jump Pull up:

w/ negative

10

Rower:

250 w/u

500m in 1:43 (killed the first 250m then died out, haha)

250 c/d

Plank:

2 x 45s x side

082714

Aerodyne / Sled / Prowler / Football Sled:

30 sec / 325 x 50' / 180 x 50' / 200 x 50'

6 sets

strained my adductor again while performing OH squat warming up, so I didn't push this too hard

082814

Pendlay Row:

3 x 4 x 405 PR

DB Shrug:

3 x 20 x 195 PR

Seated Hammer Strength Row:

3 x 10 x 270 PR

082914

Log Press:

255 x 6

300 x 5

4 x 2 x 345

2 x 2 x 370

Plank:

front 95 sec + 45

side 60 sec

side 60 sec

083114

Aerodyne / Sled / Prowler / Football Sled:

30 sec / 325 x 50' / 180 x 50' / 200 x 50'

3 sets

[carusom1]

090214

SS

Close-grip Bench:

325 x 8

375 x 8

395 x 8

415 x 8

Incline Bench:

285 x 8

305 x 8

325 x 8

345 x 8

BTN Pulldown:

110 x 10

130 x 10

150 x 10

DB Upright Row:

3 x 10 x 55

DB Ext. Rot.:

3 x 10 x 45

Rower:

1500m

[carusom1]

Been slacking... Ugh

Got this grant coming up and training has been put to the side until this thing is turned in. Probably no ASM this year. Been hitting upper and front squats, which are coming back.

092214

DB Bench:

3 x 12 x 165 PR

BTN Pull down:

sets of 8

120, 140, 160, 180, 190 PR, I think

DB Upright Row:

3 x 8 x 75 PR

DB Ext. Rot:

3 x 7 x 60 PR

Jump pull up:

7 eccentric reps (real slow)

Rower:

6 x 250m w/ 45 sec rest

varying intensities

Plank:

2 x 60s x side

[MattM]

Have you noticed any results from the rowing? <3

[carusom1]

I'm practicing for the fabled strongman regatta event. I think it's going to catch on.

I do the rower just as another means of cardio. Have noticed that recovery seems better when I do a little cardio at the end of a workout.

092314

OH Squat

BB Hip Thrust

Front Squat:

4 x 4 x 415

Pause:

2 x 3 x 385

Speed:

2 x 5 x 335

Stretch

[strongman1]

Seeing you do the rower reminds me of our special time together at the WWC, our post workout rowing tabata sessions

Hopefully you're getting a nice mental and physical break during the grant process. Although you're probably still very busy.

How's the Renaissance consulting going?